CrossFit Albuquerque – CrossFit

Warm-up

200-400m run

3×10 band walkouts

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

On a 15 Minute Clock:

Clean+ Front Squat+ Jerk- Build to a Heavy Set

1 Power Clean + 1 Front Squat + 1 Jerk

Metcon (Time)

Partner Tuesday:

3 Sets, “Each Person.”

18/15 Cal Row

12Abmat Sit Ups

9Thrusters

Rest 1:1

RX+ 21/18 cals, GHD, 95/65

RX – 95/65lbs

Scaled L1 – 75/55lbs

Scaled L2 – 55/35lbs

Scaled L3 – Happy Weights

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 200-400m run 3x10 band walkouts 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightlifting On a 15 Minute Clock: Clean+ Front Squat+ Jerk- Build to a Heavy Set1 Power Clean + 1 Front Squat + 1 JerkMetcon (Time) Partner Tuesday: 3 Sets, “Each Person.” 18/15 Cal Row 12Abmat Sit Ups…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 min cardio 1 min plank 3X10 banded walkoutsWeightliftingOn a 20 min clock. Find a 1RM Back Squat.Back SquatMetcon (No Measure)12 min alt EMOM: 1: 10 Rear foot elevated split squat R 2: 10 Rear foot elevated split squat L 3: 30 secPlank R 4: 30 sec Plank L…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 min cardio 1 min plank 3X10 banded walkoutsWeightliftingOn a 20 min clock. Find a 1RM Back Squat.Back SquatMetcon (No Measure)12 min alt EMOM: 1: 10 Rear foot elevated split squat R 2: 10 Rear foot elevated split squat L 3: 30 secPlank R 4: 30 sec Plank L…

CrossFit Albuquerque - CrossFitWarm-up2 min cardio 1 min plank 3X10 banded walkoutsWeightliftingOn a 20 min clock. Find a 1RM Back Squat.Back SquatMetcon (No Measure)12 min alt EMOM: 1: 10 Rear foot elevated split squat R 2: 10 Rear foot elevated split squat L 3: 30 secPlank R 4: 30 sec Plank L…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm up2 min cardio 3X10 banded walkouts 1 min plankMetcon (AMRAP - Rounds and Reps)2 Person Team 12 min AMRAP: 10 Deadlifts 15 Push ups Rest 1:1 RX+ 225/155 RX 185/115 L1 135/95 Rest: 4 mins 12 min AMRAP: 10 Front rack lunges 10 Pullups RX+ 135/95, CTB RX 115/75 Pull ups L1 95/65…

CrossFit Albuquerque - CrossFitWarm up2 min cardio 3X10 banded walkouts 1 min plankMetcon (AMRAP - Rounds and Reps)2 Person Team 12 min AMRAP: 10 Deadlifts 15 Push ups Rest 1:1 RX+ 225/155 RX 185/115 L1 135/95 Rest: 4 mins 12 min AMRAP: 10 Front rack lunges 10 Pullups RX+ 135/95, CTB RX 115/75 Pull ups L1 95/65 banded pullups…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE3MOM for 15 mins: 1 Power Snatch + 1 OHS *Increase 5-10lbs from the week before1 Power Snatch + 1 OHSMetcon (Time)3 RFT: 30/25 Cal Row 20 T2B RX- As written L1- Knees to elbow L2- Happy movements…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE3MOM for 15 mins: 1 Power Snatch + 1 OHS *Increase 5-10lbs from the week before1 Power Snatch + 1 OHSMetcon (Time)3 RFT: 30/25 Cal Row 20 T2B RX- As written L1- Knees to elbow L2- Happy movements…

CrossFit Albuquerque - CrossFitWarm-up 200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE3MOM for 15 mins: 1 Power Snatch + 1 OHS *Increase 5-10lbs from the week before1 Power Snatch + 1 OHSMetcon (Time)3 RFT: 30/25 Cal Row 20 T2B RX- As written L1- Knees to elbow L2- Happy movements…