Wednesday, January 22, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Weightlifting

E2MOM for 12 MIN:

Push press: 3 reps @ 78% of 1-RM

Push Press (3, 3, 3, 3, 3, 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner…splitting work evenly

20 MIN AMRAP:

30/24 calorie row

30 DB Push Press

30 TTB

RX+ – 50/35lbs

RX – 35/20lbs

Scaled L1 – 20/10lbs

Scaled L2 – 10/5lbs

Tuesday, January 21, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingE3MOM for 15 MIN: Front squat: 2 reps @ 81%Front Squat (2, 2, 2, 2, 2)MetconMetcon (No Measure)Alternating Emom for 16 MIN: 1. 40 secs max effort Sand Bag Front Squat 2. 40 secs max effort burpee box jump over 3. 40 secs max effort rope climbs 4. 40 secs MAX effort Alternating Reverse…
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Monday – January 20, 2020

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-upCoach Directed.WeightliftingOn a 15 Minute Clock... Power Clean & jerk (of choice) 2 sets of 2 reps @75% 2 sets of 1 rep @80%Power Clean+Jerk (2, 2, 1, 1.)MetconMetcon (Time)5 RFT: 200m run 10 Power Cleans RX+ - 165/105lbs RX - 135/95lbs Scaled L1 - 115/75lbs Scaled L2 - 95/65lbs (Athletes may scale to…
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Monday – January 20, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingOn a 15 Minute Clock... Power Clean & jerk (of choice) 2 sets of 2 reps @75% 2 sets of 1 rep @80%Power Clean+Jerk (2, 2, 1, 1.)MetconMetcon (Time)5 RFT: 200m run 10 Power Cleans RX+ - 165/105lbs RX - 135/95lbs Scaled L1 - 115/75lbs Scaled L2 - 95/65lbs (Athletes may scale to a…
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Olympic Weightlifting Class

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up3 rounds: 15 cals on bike/row/ski or 200m run 10 tempo air squats 5 pushups 5 banded pull aparts 00:20sec reverse grip hang off pull up bar Remainder of warm up: coach directedWeightliftingOverhead Squat (3x5)Warm up weight. Not trying to max out OHS! (50-70%)1 Hang power snatch+ 1 Hang full snatch + 1 Snatch from…
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Saturday, January 18, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingOn a 20 Minute Running Clock: Working with your team of 3… Find a 1-RM Thruster from the Ground *Beginners should perform 5 sets of 5 reps thruster from floor for technique*ThrusterMetconMetcon (AMRAP - Rounds and Reps)Teams of 3... 22 MIN AMRAP: -60 cal Row/Bike(split) OR (200m run/each) -30 Barbell Thrusters (split) RX+ -…
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Friday, January 17, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingBench Press 5 sets of 5 reps @ 75%Bench Press (5, 5, 5, 5, 5)MetconMetcon (AMRAP - Rounds and Reps)5 MIN AMRAP: 10 CTB Pull Up 10 Push Press Rest 2 MIN Repeat 1 time RX+ - 135/95lbs RX - 115/75lbs Scaled L1 - 95/65lbs, PU Scaled L2 - 75/55lbs, PU Scaled L3 -…
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Thursday, January 16, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.MetconMetcon (No Measure)20 MIN AMRAP for Quality: -2 MIN Cardio -Ab mat sit up or GHD x 15 reps -Rope climb x 2 reps -20 Windshield Wipers Holding DBS or KBs in each hand -1 MIN Handstand hold and HSW - PVC Pipe Tall Snatch (from toes) x 10 repsWeightliftingOn a 25 Min Clock……
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Wednesday, January 15, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingE3MOM for 15 MINS: Front squat - 3 reps @ 78% of 1-RMFront Squat (3, 3, 3, 3, 3)MetconMetcon (No Measure)16 MIN Alternating EMOM: 1. 40 secs max effort Sandbag Clean over Shoulder 2. 40 secs max effort MU or transition 3. 40 secs max effort DB Thrusters 4. 40 secs alternating lunges in…
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Tuesday, January 14, 2020

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingE2MOM for 14 MINS: Power Clean & Push Jerk @75% of 1-RMPower Clean + Push JerkMetconMetcon (Time)For Time: 400m run 21-15-9 DB Power Cleans Hand stand Push ups 400m run RX+ - 70/50lbs, strict RX - 50/35lbs, Kipping at even Scaled L1 - 35/20lbs, Kipping with ab mat Scaled L2 - 20/15lbs, modified Hspu…
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