CrossFit Albuquerque – CrossFit

Warm-up

200-400m run

20 banded good mornings

3×10 reps band walkouts

Metcon (Time)

2-Person Team:

50,40,30 reps of:

Deadlift

Push Ups

*Run 400-meters after each set, “Together.”

RX – 185/125 lbs

Scaled L1 – 155/110 lbs

Scaled L2 – 135/95 lbs

Scaled L3 – happy weights

Core Finisher

Metcon (No Measure)

8 Sets:

:20 On/ :10 Off:

Hollow Rocks

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 200-400m run 20 banded good mornings 3x10 reps band walkoutsMetcon (Time) 2-Person Team: 50,40,30 reps of: Deadlift Push Ups *Run 400-meters after each set, “Together.” RX - 185/125 lbs Scaled L1 - 155/110 lbs Scaled L2 - 135/95 lbs Scaled L3 - happy weightsCore FinisherMetcon (No Measure) 8 Sets: :20 On/ :10 Off:…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE2MOM for 10 mins: 3-Position Clean and Jerk @70% Note, this is one rep from the hi-hang, one rep from mid-thigh, one rep from the floor and then one jerk. E2MOM for 6mins: 5 Push Press @70%3 position Clean+1 jerkClean from position 1, 2, 3. Plus…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE2MOM for 10 mins: 3-Position Clean and Jerk @70% Note, this is one rep from the hi-hang, one rep from mid-thigh, one rep from the floor and then one jerk. E2MOM for 6mins: 5 Push Press @70%3 position Clean+1 jerkClean from position 1, 2, 3.…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE2MOM for 10 mins: 3-Position Clean and Jerk @70% Note, this is one rep from the hi-hang, one rep from mid-thigh, one rep from the floor and then one jerk. E2MOM for 6mins: 5 Push Press @70%3 position Clean+1 jerkClean from position 1, 2, 3.…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE3MOM for 15mins: Bench Press: 4 reps @20X1+ 1 rep @32X1 @70%. Note, this is 2-seconds down, no pause at the bottom, accelerate up, one breath at the top for the first four reps. On rep five the tempo is three seconds down, two second pause…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE3MOM for 15mins: Bench Press: 4 reps @20X1+ 1 rep @32X1 @70%. Note, this is 2-seconds down, no pause at the bottom, accelerate up, one breath at the top for the first four reps. On rep five the tempo is three seconds down, two second…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE3MOM for 15mins: Bench Press: 4 reps @20X1+ 1 rep @32X1 @70%. Note, this is 2-seconds down, no pause at the bottom, accelerate up, one breath at the top for the first four reps. On rep five the tempo is three seconds down, two second…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE3MOM for 15mins: Deadlift: 4 reps @20X1+ 1 rep with 2-Second Pause at Mid-Shin @70%. Note, this is 2-seconds down, no pause at the bottom, accelerate up, one breath at the top for the first four reps. On rep five the tempo is three seconds down, two second…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 20 banded good mornings 3x10 reps band walkoutsWeightliftingE3MOM for 15mins: Deadlift: 4 reps @20X1+ 1 rep with 2-Second Pause at Mid-Shin @70%. Note, this is 2-seconds down, no pause at the bottom, accelerate up, one breath at the top for the first four reps. On rep five the tempo is three seconds…