CrossFit Albuquerque – Home Workouts

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Warm-up

2X200m run/jog

3 RDS:

5 pull ups or ring rows

10 push ups

15 air squats

Weightlifting

Bench Press

5 sets of 6 reps at 75-80%

*all sets must be at 75% of greater*

Bench Press

Metcon

Metcon (Time)

For Time:

1000 m row

*Rest 2 min

750 m row

*Rest 2 min

500 m row

CrossFit Albuquerque - CrossFitView 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…

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 Clean + 1 Squat Clean + 1 Power Clean *Build to a heavy load for the day* **This is not a TNG complex - may be done as singles**1 Power Clean + 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 Clean + 1 Squat Clean + 1 Power Clean *Build to a heavy load for the day* **This is not a TNG complex - may be done as singles**1 Power Clean + 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 Clean + 1 Squat Clean + 1 Power Clean *Build to a heavy load for the day* **This is not a TNG complex - may be done as singles**1 Power Clean + 1 Squat…

CrossFit Albuquerque - CrossFitView Public WhiteboardWeightliftingPanda Pulls for snatch 5 sets of 3 - not heavy Then… Squat Snatch singles 5 sets of 1 rep at 50-60-70-80% *20 total reps* Then… Snatch deadlift 5x5 at 110% of max…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400 m run 10 arm circles forward and back 20 everest climbers 10 alt pigeon stretch 10 alt scorpion stretch 10 lateral lunges 30 hip bridges 20 dead bugsMetconMetcon (Time)Partner Wod Metcon Teams of 3: (Split as you wish) For time: 150 m sled drag 60 pull ups 60 power snatch 150 sled drag 45…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400 m run 10 arm circles forward and back 20 everest climbers 10 alt pigeon stretch 10 alt scorpion stretch 10 lateral lunges 30 hip bridges 20 dead bugsMetconMetcon (Time)Partner Wod Metcon Teams of 3: (Split as you wish) For time: 150 m sled drag 60 pull ups 60 power snatch 150 sled drag…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400 m run 10 arm circles forward and back 20 everest climbers 10 alt pigeon stretch 10 alt scorpion stretch 10 lateral lunges 30 hip bridges 20 dead bugsWeightliftingE3MOM for 15 MINS: 3 Front squat Build to a challenging weight. Go heavier than last week!Front SquatMetconKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#RX+ 30/20…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400 m run 10 arm circles forward and back 20 everest climbers 10 alt pigeon stretch 10 alt scorpion stretch 10 lateral lunges 30 hip bridges 20 dead bugsWeightliftingE3MOM for 15 MINS: 3 Front squat Build to a challenging weight. Go heavier than last week!Front SquatMetconKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#RX+…