CrossFit Albuquerque – CrossFit

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Warm-up

400m 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 worms

Weightlifting

20 Minute Running Clock…

Deadlift:

1 sets of 8 reps @ 65%

1 set of 6 reps @ 70%

3 sets of 5 reps @ 75%

Deadlift

Metcon

Metcon (Weight)

16 MIN Alternating EMOM:

1: max deadlifts

2: min max box jumps

3: min max wall walks

4: min rest

RX+ 275/185, 30/24

RX 225/155, 24/20

L1 185/135, 20/18

L2 165/125, 24/20 setup ups

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400m run or 2 MIN Cardio 10 toe touches to overhead 10 arm circles forward 10 arm circles backward 10 toy soldiers 10 air squats with arms up 1 MIN plankWeightliftingEMOM for 12 MINS: 1 high hang power snatch + 1 power snatch * go as heavy as you can with no misses*1 High…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400m run or 2 MIN Cardio 10 toe touches to overhead 10 arm circles forward 10 arm circles backward 10 toy soldiers 10 air squats with arms up 1 MIN plankWeightliftingEMOM for 12 MINS: 1 high hang power snatch + 1 power snatch * go as heavy as you can with no misses*1 High…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400m run or 2 MIN Cardio 10 toe touches to overhead 10 arm circles forward 10 arm circles backward 10 toy soldiers 10 air squats with arms up 1 MIN plankWeightliftingEMOM for 12 MINS: 1 high hang power snatch + 1 power snatch * go as heavy as you can with no misses*1 High Hang…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up400m run or 2 MIN Cardio 20 air squats 3 X 10 Band Walk outs 20 Mountain Climbers 20 Alternating Pigeons 5 inch wormsWeightliftingE3MOM for 15 MINS: Set 1 - 10 squat cleans @ 60% Set 2 - 8 squat cleans @ 65% Set 3 - 6 squat cleans @ 75% Set 4 -…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up400m run or 2 MIN Cardio 20 air squats 3 X 10 Band Walk outs 20 Mountain Climbers 20 Alternating Pigeons 5 inch wormsWeightliftingE3MOM for 15 MINS: Set 1 - 10 squat cleans @ 60% Set 2 - 8 squat cleans @ 65% Set 3 - 6 squat cleans @ 75% Set 4 -…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up400m run or 2 MIN Cardio 20 air squats 3 X 10 Band Walk outs 20 Mountain Climbers 20 Alternating Pigeons 5 inch wormsWeightliftingE3MOM for 15 MINS: Set 1 - 10 squat cleans @ 60% Set 2 - 8 squat cleans @ 65% Set 3 - 6 squat cleans @ 75% Set 4 - 4…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 MIN CARDIO of choice 3 sets of 10 band walk outs 10 perfect air squats 5 inch worms in place 20 mountain climbers 5 Spider-Man stretch each side 5 pigeon each legMetconMetcon (Time)4 RFT: 400 m run 30 kbs 100 m farmer carry…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 MIN CARDIO of choice 3 sets of 10 band walk outs 10 perfect air squats 5 inch worms in place 20 mountain climbers 5 Spider-Man stretch each side 5 pigeon each legMetconMetcon (Time)4 RFT: 400 m run 30 kbs 100 m farmer carry…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 MIN CARDIO of choice 3 sets of 10 band walk outs 5 inch worms in place 10 thread the kneedle/side 10 pvc Front Squat 10 pvc cleans 10 pvc push press/jerkWeightliftingE2MOM for 12 MINS: 1 power clean + 1 hang power clean + 1 push jerk1 Power Clean + 1 Hang Power Clean…