CrossFit Albuquerque – CrossFit

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Warm-up

2X200m run/jog

3 RDS:

5 pull ups or ring rows

10 push ups

15 air squats

Weightlifting

Deadlift

4 sets of 8 reps at 70-75% of 1-RM

*straps are permitted*

!!NO BOUNCING off the floor!!

Deadlift

Metcon

Metcon (No Measure)

12 min EMOM:

Min 1: 10-12 Thruster

Min 2: 40 DU

RX+ 115/85

RX 95/65

L1 75/55

L2 happy weight, 80 single unders

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2X200m run/jog 3 RDS: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingDeadlift 4 sets of 8 reps at 70-75% of 1-RM *straps are permitted* !!NO BOUNCING off the floor!!DeadliftMetconMetcon (No Measure)12 min EMOM: Min 1: 10-12 Thruster Min 2: 40 DU RX+ 115/85 RX 95/65 L1 75/55 L2 happy weight,…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2X200m run/jog 3 RDS: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingDeadlift 4 sets of 8 reps at 70-75% of 1-RM *straps are permitted* !!NO BOUNCING off the floor!!DeadliftMetconMetcon (No Measure)12 min EMOM: Min 1: 10-12 Thruster Min 2: 40 DU RX+ 115/85 RX 95/65 L1 75/55 L2 happy weight,…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2X200m run/jog 3 RDS: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingE2MOM for 16 MIN: 1 power snatch + 1 squat snatch + 1 power snatch *build to a heavy load for the day* **This is not a TNG complex - may be done as singles***1 Power Snatch + 1…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2X200m run/jog 3 RDS: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingE2MOM for 16 MIN: 1 power snatch + 1 squat snatch + 1 power snatch *build to a heavy load for the day* **This is not a TNG complex - may be done as singles***1 Power Snatch + 1…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2X200m run/jog 3 RDS: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingE2MOM for 16 MIN: 1 power snatch + 1 squat snatch + 1 power snatch *build to a heavy load for the day* **This is not a TNG complex - may be done as singles***1 Power Snatch + 1 Squat…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2X200m run/jog 3 RDS: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingBack Squat 5 sets of 6 reps at 75-80% *all sets must be at 75% of greater*Back SquatMetconMetcon (Time)3 Sets: 15 Pull-ups 30 Pistols 10 Power clean *Rest 1 min btw sets RX+ 135/95 RX 115/75 L1 scaled pull-ups,…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2X200m run/jog 3 RDS: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingBack Squat 5 sets of 6 reps at 75-80% *all sets must be at 75% of greater*Back SquatMetconMetcon (Time)3 Sets: 15 Pull-ups 30 Pistols 10 Power clean *Rest 1 min btw sets RX+ 135/95 RX 115/75 L1 scaled pull-ups,…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2X200m run/jog 3 RDS: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingBack Squat 5 sets of 6 reps at 75-80% *all sets must be at 75% of greater*Back SquatMetconMetcon (Time)3 Sets: 15 Pull-ups 30 Pistols 10 Power clean *Rest 1 min btw sets RX+ 135/95 RX 115/75 L1 scaled pull-ups, 20…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2X200m run/jog 3 RDS: 5 pull ups or ring rows 10 push ups 15 air squatsWeightliftingBench Press 5 sets of 6 reps at 75-80% *all sets must be at 75% of greater*Bench PressMetconMetcon (Time)For Time: 1000 m row *Rest 2 min 750 m row *Rest 2 min 500 m row…