CrossFit Albuquerque – CrossFit

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Warm-up

200-400m run

20 banded good mornings

3×10 reps band walk outs

10 air squats

10 bird dogs

20 Everest climbers

Weightlifting

E2MOM for 10 MIN:

2 Hang PC, 2 low Hang Squat Clean +2 Split Jerks

*Build to a heavy*

Note: Cleans do not have to be TNG, may be all done as singles.

Metcon

Metcon (Distance)

18 min AMRAP:

800 m run

750 m row

600 m run

500 m row

400 m run

250 m row

Max distance run

Scaled L1

600 run

500 row

400 run

300 row

200 run

100 row

Max distance run

*Score is meters run at end.

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingE2MOM for 10 MIN: 2 Hang PC, 2 low Hang Squat Clean +2 Split Jerks *Build to a heavy* Note: Cleans do not have to be TNG, may be all done as singles.MetconMetcon (Distance)18 min…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingE2MOM for 10 MIN: 2 Hang PC, 2 low Hang Squat Clean +2 Split Jerks *Build to a heavy* Note: Cleans do not have to be TNG, may be all done as singles.MetconMetcon (Distance)18 min…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingDeadlift: 5 reps at 65% of 1-RM 3 reps at 75% of 1-RM 1 set max reps at 85% of 1-RM ***NOTE: % of 1-RM is based off of your training max (90% of 1-RM)***DeadliftMetconMetcon (Time)3…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingDeadlift: 5 reps at 65% of 1-RM 3 reps at 75% of 1-RM 1 set max reps at 85% of 1-RM ***NOTE: % of 1-RM is based off of your training max (90% of 1-RM)***DeadliftMetconMetcon…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingDeadlift: 5 reps at 65% of 1-RM 3 reps at 75% of 1-RM 1 set max reps at 85% of 1-RM ***NOTE: % of 1-RM is based off of your training max (90% of 1-RM)***DeadliftMetconMetcon…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingBack Squat or Front Squat 5 reps at 65% of 1-RM 3 reps at 75% of 1-RM 1 set max reps at 85% of 1-RM ***NOTE: % of 1-RM is based off of your training max…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingBack Squat or Front Squat 5 reps at 65% of 1-RM 3 reps at 75% of 1-RM 1 set max reps at 85% of 1-RM ***NOTE: % of 1-RM is based off of your training…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walk outs 10 air squats 10 bird dogs 20 Everest climbersWeightliftingBack Squat or Front Squat 5 reps at 65% of 1-RM 3 reps at 75% of 1-RM 1 set max reps at 85% of 1-RM ***NOTE: % of 1-RM is based off of your training…

CrossFit Albuquerque - CrossFitView Public WhiteboardWeightlifting5 Sets: 2 Clean Pulls + 2 Clean High Pulls Then: 5 Sets: 1 Hang Power Clean + 2 Front Squats…