CrossFit Albuquerque – CrossFit

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Warm-up

400m run or 2 MIN Cardio

20 PVC OHS

3 X 10 Band Walk outs

10 toe touches to overhead

10 arm circles forward

10 arm circles backward

10 toy soldiers

Weightlifting

E2MOM for 6 MINS:

2 muscle snatches + 2 over head squats

Then…

Snatch Waves!

1 Full Squat Snatch at each percentage

85-90-95%

90-95-100%

**These are self paced**

Then…

Snatch Pulls

5 sets of 3 reps @ 100-120% of 1-RM max from today

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400m run or 2 MIN Cardio 20 PVC OHS 3 X 10 Band Walk outs 10 toe touches to overhead 10 arm circles forward 10 arm circles backward 10 toy soldiersMetconMetcon (Time)Teams of 2: Shared 200 m back rack walking lunges Partner 1 lunges while partner 2 runs/rows 200/250m RX+ body weight RX 75% body…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400m run or 2 MIN Cardio 20 PVC OHS 3 X 10 Band Walk outs 10 toe touches to overhead 10 arm circles forward 10 arm circles backward 10 toy soldiersWeightliftingE2MOM for 10 Mins: 1 Power Clean + 1 Push Jerk x2 *Build to a heavy for the day*1 Power clean + 2 Jerks1…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400m run or 2 MIN Cardio 20 PVC OHS 3 X 10 Band Walk outs 10 toe touches to overhead 10 arm circles forward 10 arm circles backward 10 toy soldiersWeightliftingE2MOM for 10 Mins: 1 Power Clean + 1 Push Jerk x2 *Build to a heavy for the day*1 Power clean + 2 Jerks1…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400m run or 2 MIN Cardio 20 PVC OHS 3 X 10 Band Walk outs 10 toe touches to overhead 10 arm circles forward 10 arm circles backward 10 toy soldiersWeightliftingE2MOM for 10 Mins: 1 Power Clean + 2 Push Jerk *Build to a heavy for the day*1 Power clean + 2 Jerks1 Power Clean…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400m run or 2 MIN Cardio 10 ring rows 10 perfect push ups 10 hollow body superman rocks on rings or bar 30 sec side plank/sideWeightliftingBack Squat or Front Squat E3MOM for 15 MINs: 2 reps at 75-80% of 1-RM *5 second negative on down phase.* no pause at bottom.Back SquatFront SquatGymnasticsGymnastics Practice: 12 MIN…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400m run or 2 MIN Cardio 10 ring rows 10 perfect push ups 10 hollow body superman rocks on rings or bar 30 sec side plank/sideWeightliftingBack Squat or Front Squat E3MOM for 15 MINs: 2 reps at 75-80% of 1-RM *5 second negative on down phase.* no pause at bottom.Back SquatFront SquatGymnasticsGymnastics Practice: 12…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400m run or 2 MIN Cardio 10 ring rows 10 perfect push ups 10 hollow body superman rocks on rings or bar 30 sec side plank/sideWeightliftingBack Squat or Front Squat E3MOM for 15 MINs: 2 reps at 75-80% of 1-RM *5 second negative on down phase.* no pause at bottom.Back SquatFront SquatGymnasticsGymnastics Practice: 12…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400m run or 2 MIN Cardio 3X10 band walk outs 20 line hops front and back 20 line hops side to side 5 up dogs/5 down dogs 5 inch wormsWeightliftingBench Press E3MOM for 15 MINs: 2 reps at 75-80% of 1-RM *5 second negative on down phase.* no pause at chestBench PressMetconMetcon (AMRAP -…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400m run or 2 MIN Cardio 3X10 band walk outs 20 line hops front and back 20 line hops side to side 5 up dogs/5 down dogs 5 inch wormsWeightliftingBench Press E3MOM for 15 MINs: 2 reps at 75-80% of 1-RM *5 second negative on down phase.* no pause at chestBench PressMetconMetcon (AMRAP -…