CrossFit – Mon, Nov 28

CrossFit Albuquerque – CrossFit

Warm-up

2 Min Cardio of choice

3X10 reps band walkout

2 rounds:

5 pull ups, 10 push ups, 15 air squats

Weightlifting

Every 2:30 x 4:(10Mins)

10 Back Squat @20X1.

*Increase 10#’s from last week.

Back Squat

Metcon

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
RX-50/35

Scaled L1-2 Wall Walks, 35/25

Scaled L2- Happy movements

Home Workouts – Mon, Nov 28

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting Every 2:30 x 4:(10Mins) 10 Back Squat @20X1. *Increase 10#’s from last week.Back SquatMetconCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 3 wall…
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Open Gym – Mon, Nov 28

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 2 Min Cardio of choice 3X10 reps band walkout 2 rounds: 5 pull ups, 10 push ups, 15 air squatsWeightlifting Every 2:30 x 4:(10Mins) 10 Back Squat @20X1. *Increase 10#’s from last week.Back SquatMetconCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 3 wall…
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CrossFit – Sun, Nov 27

CrossFit Albuquerque - CrossFitView Public Whiteboard…
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CrossFit – Sun, Nov 27

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm up5 mins cardio warm up Crossover symmetry 3x20 band walk outs each side Quick full body foam roll 5-10 passes each body partWeightlifting Waves on Snatch and Clean and Jerk 6 sets total: Snatch 3 reps snatch @ 60 2 reps snatch @ 70 1 rep snatch @ 75 repeat at 65, 75, 80 ***Go up…
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CrossFit – Sat, Nov 26

CrossFit Albuquerque - CrossFitWarm-up 2 min cardio 10 air squat 20 alternating lunges 3 x 10 reps band walkouts Plate hold overhead 1 min 60 sec plankMetcon (Time) 2-Person Team: For Time: 800-meter Run, “Together.” Into… 42,30,18 reps of Front Squat 6,4,2 reps of Rope Climb Into… 800-meter Run, “Together.” RX - 135/95lbs Scaled L1 - 115/75lbs Scaled L2 - 95/65lbs…
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Home Workouts – Sat, Nov 26

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 2 min cardio 10 air squat 20 alternating lunges 3 x 10 reps band walkouts Plate hold overhead 1 min 60 sec plankMetcon (Time) 2-Person Team: For Time: 800-meter Run, “Together.” Into… 42,30,18 reps of Front Squat 6,4,2 reps of Rope Climb Into… 800-meter Run, “Together.” RX - 135/95lbs Scaled L1 - 115/75lbs Scaled…
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Open Gym – Fri, Nov 25

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 2 min cardio 10 air squat 20 alternating lunges 3 x 10 reps band walkouts Plate hold overhead 1 min 60 sec plankWeightlifting E3MOM for 15 MIN: 1 Power Snatch + 2 Hang Power Snatch + 3 Snatch Balance, “Building to a heavy set for the day.” E2MOM fir 6 mins: 5 Snatch Grip DeadLifts @80-85% of…
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Home Workouts – Fri, Nov 25

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 2 min cardio 10 air squat 20 alternating lunges 3 x 10 reps band walkouts Plate hold overhead 1 min 60 sec plankWeightlifting E3MOM for 15 MIN: 1 Power Snatch + 2 Hang Power Snatch + 3 Snatch Balance, “Building to a heavy set for the day.” E2MOM fir 6 mins: 5 Snatch Grip DeadLifts @80-85% of…
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CrossFit – Fri, Nov 25

CrossFit Albuquerque - CrossFitWarm-up 2 min cardio 10 air squat 20 alternating lunges 3 x 10 reps band walkouts Plate hold overhead 1 min 60 sec plankWeightlifting E3MOM for 15 MIN: 1 Power Snatch + 2 Hang Power Snatch + 3 Snatch Balance, “Building to a heavy set for the day.” E2MOM fir 6 mins: 5 Snatch Grip DeadLifts @80-85% of 1RM Snatch1 Power…
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