CrossFit Albuquerque – CrossFit

View Public Whiteboard

Warm-up

Coach Directed.

Weightlifting

Power Snatch

E2MOM for 10 MIN:

1 rep @78% of 1-RM Power Snatch

Power Snatch

Metcon

Metcon (AMRAP – Reps)

With a partner, for max reps…

E2MOM Alternating EMOM for 16 MIN:

1. 2 MINS MAX Effort Rope Climbs

2. 2 MINS Max Effort Sand Bag Cleans (while other partner holds Plank)

*partner must be in plank to be able to work*

3. MU for RX+, CTB for RX, PU or Ring row for scaled

4. 400m run as partners

AnnouncementsIn Memorandum of one of the world’s greatest basketball players and athletes to ever live. Kobe Bryant won Five championships, had 15 All-Star Game appearances, four All-Star Game MVP Awards, two NBA Finals MVP Awards, and a single regular-season MVP Award. Kobe and his daughter Gianna were tragically killed while traveling by helicopter to his daughters game; which he was…

AnnouncementsIn Memorandum of one of the world’s greatest basketball players and athletes to ever live. Kobe Bryant won Five championships, had 15 All-Star Game appearances, four All-Star Game MVP Awards, two NBA Finals MVP Awards, and a single regular-season MVP Award. Kobe and his daughter Gianna were tragically killed while traveling by helicopter to his daughters game; which he was…

AnnouncementsIn Memorandum of one of the world’s greatest basketball players and athletes to ever live. Kobe Bryant won Five championships, had 15 All-Star Game appearances, four All-Star Game MVP Awards, two NBA Finals MVP Awards, and a single regular-season MVP Award. Kobe and his daughter Gianna were tragically killed while traveling by helicopter to his daughters game; which he was…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.MetconMetcon (Time)Team Wod (3 athletes) 2 Rounds for time: 120 calorie Assault Bike or row 90 HSPU 60 DB Snatch RX+ - strict HSPU, AB. 70/50lbs RX - kipping hspu at even, AB or Row, 50/35bs Scaled L1 - row, kipping with ab mats or modified, 35, 20lbs Scaled L2 -row, push up, 20/10lbsExtra…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-upCoach Directed.MetconMetcon (Time)Team Wod (3 athletes) 2 Rounds for time: 120 calorie Assault Bike or row 90 HSPU 60 DB Snatch RX+ - strict HSPU, AB. 70/50lbs RX - kipping hspu at even, AB or Row, 50/35bs Scaled L1 - row, kipping with ab mats or modified, 35, 20lbs Scaled L2 -row, push up,…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.Weightlifting20 MIN Running Clock... Back squat 5 sets of 2 reps @ 84%Back Squat (2, 2, 2, 2, 2)MetconMetcon (AMRAP - Rounds and Reps)12 MIN AMRAP: 50 DU 10 Pistols 5/3 Ring MU RX+ - 5/3 ring mu + pistols RX - 3/2 bar or ring MU, pistols Scaled L1 - Jumping MU or…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-upCoach Directed.Weightlifting20 MIN Running Clock... Back squat 5 sets of 2 reps @ 84%Back Squat (2, 2, 2, 2, 2)MetconMetcon (AMRAP - Rounds and Reps)12 MIN AMRAP: 50 DU 10 Pistols 5/3 Ring MU RX+ - 5/3 ring mu + pistols RX - 3/2 bar or ring MU, pistols Scaled L1 - Jumping MU…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.MetconMetcon (No Measure)20 MIN AMRAP for Quality: -2 MIN Cardio - 1 MIN overhead weight plate hold - Upright rows with DB or Barbell x 15 reps - DB Reverse Flys or Crossover symmetry bands reverse flys x 15 reps - Biceps Curls x 15 reps - Snatch Drops with PVC or Barbell (catch…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-upCoach Directed.WeightliftingE2MOM for 12 MIN: Push press: 3 reps @ 78% of 1-RMPush Press (3, 3, 3, 3, 3, 3)MetconMetcon (AMRAP - Rounds and Reps)With a partner…splitting work evenly 20 MIN AMRAP: 30/24 calorie row 30 DB Push Press 30 TTB RX+ - 50/35lbs RX - 35/20lbs Scaled L1 - 20/10lbs Scaled L2 - 10/5lbs…