CrossFit Albuquerque – Home Workouts

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

E2MOM for 10mins:

3-Position Power Snatch or Snatch. Increase 5#’s from last week.

Note, this is performed as one high-hang snatch, one mid-thigh snatch, one snatch from the floor.

3 Position Snatch

1.Hip

2.Knee

3. Ground

Metcon (Time)

For Time:

2-Person Team:

500-meter Row

50 DB Thrusters

500-meter Row

50 Wall Balls

500-meter Row

50 DB Thrusters

500-meter Row

RX – 35/25 lb DB’s, 20-14 lb Med-Ball

Scaled L1- 35/25lb DB’s, 20-14 lb Med-Ball

Scaled L2 – 25/15 lb DB’s, 14/12 lb Med-Ball

Scaled L3 – happy weights movements

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E2MOM for 10mins: 3-Position Power Snatch or Snatch. Increase 5#’s from last week. Note, this is performed as one high-hang snatch, one mid-thigh snatch, one snatch from the floor.3 Position Snatch1.Hip 2.Knee 3. GroundMetcon (Time)For Time: 2-Person Team: 500-meter Row 50 DB Thrusters 500-meter Row 50…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E2MOM for 10mins: 3-Position Power Snatch or Snatch. Increase 5#’s from last week. Note, this is performed as one high-hang snatch, one mid-thigh snatch, one snatch from the floor.3 Position Snatch1.Hip 2.Knee 3. GroundMetcon (Time)For Time: 2-Person Team: 500-meter Row 50 DB Thrusters 500-meter Row 50 Wall Balls 500-meter…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E3MOM for 15 mins: 5 BackSquat @70% of 1-RMBack SquatMetcon (Time) Metcon: 30-20-10 KB Swing Burpee RX+- 70/53 lb KB RX- 53/35 lb KB Scaled L1- 35/25 lb KB Scaled L2 - 25/18 lb KB Scaled L3 - happy weights movements…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E2MOM for 10 mins: 5 BackSquat @70% of 1-RMBack SquatMetcon (Time) Metcon: 30-20-10 KB Swing Burpee RX+- 70/53 lb KB RX- 53/35 lb KB Scaled L1- 35/25 lb KB Scaled L2 - 25/18 lb KB Scaled L3 - happy weights movements…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankWeightlifting E2MOM for 10 mins: 5 BackSquat @70% of 1-RMBack SquatMetcon (Time) Metcon: 30-20-10 KB Swing Burpee RX+- 70/53 lb KB RX- 53/35 lb KB Scaled L1- 35/25 lb KB Scaled L2 - 25/18 lb KB Scaled L3 - happy weights movements…

CrossFit Albuquerque - CrossFitWarm-up200-400m run 3x10 band walkouts 1 Min PlankMetcon (Time) 3 RFT: with a partner 400 m run (run together) 40 DB Snatch (split) 20 HSPU (split) RX - 50/35lbs, strict hspu Scaled L1 - 35/20lbs, kipping hspu Scaled L2 - 20/10lbs, standard push up or DB press Scaled L3 - happy weights movements…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankMetcon (Time) 3 RFT: with a partner 400 m run (run together) 40 DB Snatch (split) 20 HSPU (split) RX - 50/35lbs, strict hspu Scaled L1 - 35/20lbs, kipping hspu Scaled L2 - 20/10lbs, standard push up or DB press Scaled L3 - happy weights movements…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up200-400m run 3x10 band walkouts 1 Min PlankMetcon (Time) 3 RFT: with a partner 400 m run (run together) 40 DB Snatch (split) 20 HSPU (split) RX - 50/35lbs, strict hspu Scaled L1 - 35/20lbs, kipping hspu Scaled L2 - 20/10lbs, standard push up or DB press Scaled L3 - happy weights 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#’s from last week. 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…