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

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…

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…

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…

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…

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+ -…

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 -…

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……

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…

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…