CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

E3MOM for 12 mins:

8 BackSquat

Increase #5-10 from last week

Back Squat

Metcon (Time)

For Time:

21-15-9 reps of:

Box Jump Over

Cal Bike

Power Clean

RX+ 30/24”, 155/105lbs

RX – 24/20”, 135/95lbs

Scaled L1 – 20/12”, 115/75lbs

Scaled L2 – 20/12”, 95/65lbs

Scaled L3 – happy weights movements

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 BackSquat Increase #5-10 from last weekBack SquatMetcon (Time)For Time: 21-15-9 reps of: Box Jump Over Cal Bike Power Clean RX+ 30/24”, 155/105lbs RX - 24/20”, 135/95lbs Scaled L1 - 20/12”, 115/75lbs Scaled L2 - 20/12”, 95/65lbs Scaled L3 - happy weights…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 1 Min PlankMetcon (Time) For Time: with a partner (splitting work evenly) 100 calorie row 80 calorie bike 60 Deadlifts 80 calorie bike 100 calorie row RX+ 275/185 lbs RX - 245/165 lbs Scaled L1 - 185/115lbs Scaled L2 - 135/95lbs Scaled L3 - happy weights and movements…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E2MOM for 10 mins: 3-Position Power Clean or Clean+Jerk Increase 5-10lbs from 9/15 Note, this is performed as one high-hang clean, one mid-thigh clean, one clean from the floor, and then one jerk.3 position Clean+1 JerkClean from position 1, 2, 3. Plus 1 jerk. From top…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E2MOM for 10 mins: 3-Position Power Clean or Clean+Jerk Increase 5-10lbs from 9/15 Note, this is performed as one high-hang clean, one mid-thigh clean, one clean from the floor, and then one jerk.3 position Clean+1 JerkClean from position 1, 2, 3. Plus 1 jerk. From top…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E2MOM for 10 mins: 3-Position Power Clean or Clean+Jerk Increase 5-10lbs from 9/15 Note, this is performed as one high-hang clean, one mid-thigh clean, one clean from the floor, and then one jerk.3 position Clean+1 JerkClean from position 1, 2, 3. Plus 1 jerk. From top down.Metcon (Time)3 RFT:…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 Bench Press @65% of 1RM Bench Press. Increase 5#”s from last week.Bench PressMetcon (No Measure)3 Sets @ Easy Pace: 10 Cal Machine, “Choice.” 100’ S/A Farmers Carry R/L 10 Cal Machine, “Choice.” 10x Lateral Box Step Ups R/L 1:00 Middle Plank…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 Bench Press @65% of 1RM Bench Press. Increase 5#”s from last week.Bench PressMetcon (No Measure)3 Sets @ Easy Pace: 10 Cal Machine, “Choice.” 100’ S/A Farmers Carry R/L 10 Cal Machine, “Choice.” 10x Lateral Box Step Ups R/L 1:00 Middle Plank…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 Bench Press @65% of 1RM Bench Press. Increase 5#”s from last week.Bench PressMetcon (No Measure)3 Sets @ Easy Pace: 10 Cal Machine, “Choice.” 100’ S/A Farmers Carry R/L 10 Cal Machine, “Choice.” 10x Lateral Box Step Ups R/L 1:00 Middle Plank…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 12 mins: 8 DeadLift @65% of 1RM DeadLift. Increase 10#’s from last week.DeadliftMetcon (AMRAP - Rounds and Reps)8 min AMRAP: 3,6,9,12,15 etc. HSPU’s Box Jump Overs 24/20” RX - Floor, 24/20” Scaled L1 -1-2 Abmats, 24/20” Scaled L2 - Seated DB Press, 24/20” Scaled L3 - happy…