CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

3×10 band walk outs

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank

Weightlifting

E2MOM for 14 MINS:

Power Snatch + hang squat snatch

*building to challenging weight*

Power Snatch + Hang Snatch

Metcon

Metcon (AMRAP – Reps)

8 min SMRAP:

2, 4, 6…. CTB

30 DU

RX+ CTB

RX PU

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walk outs 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingE2MOM for 14 MINS: Power Snatch + hang squat snatch *building to challenging weight*Power Snatch + Hang SnatchMetconMetcon (AMRAP - Reps)8 min SMRAP: 2, 4, 6…. CTB 30 DU RX+ CTB RX PU…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 3x10 band walk outs 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingE2MOM for 14 MINS: Power Snatch + hang squat snatch *building to challenging weight*Power Snatch + Hang SnatchMetconMetcon (AMRAP - Reps)8 min AMRAP: 2, 4, 6…. CTB 30 DU RX+ CTB RX PU…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 3x10 band walk outs 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingBench Press 2 sets of 3 reps at 80-85% of 1-RM 2 sets of 2 reps at 85-90% of 1-RMBench PressGymnasticsMuscle Up Focus: 0:00 to 5:00 3 sets of 10-15 Hollow Body/Superman Swings on Rig 3 sets of…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walk outs 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingBench Press 2 sets of 3 reps at 80-85% of 1-RM 2 sets of 2 reps at 85-90% of 1-RMBench PressGymnasticsMuscle Up Focus: 0:00 to 5:00 3 sets of 10-15 Hollow Body/Superman Swings on Rig 3 sets…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walk outs 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingBench Press 2 sets of 3 reps at 80-85% of 1-RM 2 sets of 2 reps at 85-90% of 1-RMBench PressGymnasticsMuscle Up Focus: 0:00 to 5:00 3 sets of 10-15 Hollow Body/Superman Swings on Rig 3 sets…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 3x10 band walk outs 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingDeadlift 2 sets of 3 reps at 80-85% of 1-RM 2 sets of 2 reps at 85-90% of 1-RMDeadliftMetconMetcon (Weight)6 min EMOM: 8 Power Cleans Immediately Into… 6 min EMOM: 8 S2OH RX+ 60-70% 1 RM RX 50-60%…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walk outs 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingDeadlift 2 sets of 3 reps at 80-85% of 1-RM 2 sets of 2 reps at 85-90% of 1-RMDeadliftMetconMetcon (Weight)6 min EMOM: 8 Power Cleans Immediately Into… 6 min EMOM: 8 S2OH RX+ 75% 1 RM RX…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walk outs 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingDeadlift 2 sets of 3 reps at 80-85% of 1-RM 2 sets of 2 reps at 85-90% of 1-RMDeadliftMetconMetcon (Weight)6 min EMOM: 8 Power Cleans Immediately Into… 6 min EMOM: 8 S2OH RX+ 75% 1 RM RX…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 3x10 band walk outs 5 inch worms 20 everest climbers 10 alternating pigeon 60 sec plankWeightliftingE3MOM for 15 MINS: 3 Push Press + 2 Push Jerks + 1 Split Jerk *Increase in weight for each set. Find a max weight for the complex*3 Push Press + 2 Push Jerk + 1 Split JerkMetconMetcon…