CrossFit Albuquerque – Home Workouts

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Warm-up

2 Min Cardio of Choice

3×10 band walk outs

20 alternating lunges

10 air squats

10 PVC cleans

10 PVC jerk of choice

Weightlifting

EMOM for 10 MIN:

1 Clean and Jerks (full clean)

@ 65-75% of 1-RM

1 Clean + 1 Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

5 Squat Clean

10 HSPU

200 m Run

RX+ 155/105, def hspu 4/2″

RX 135/95, kipping hspu

L1 115/75, 1-2 mats hspu

L2 happy weight, off box/piked/seated db press

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 Min Cardio of Choice 3x10 band walk outs 20 alternating lunges 10 air squats 10 PVC cleans 10 PVC jerk of choiceWeightliftingEMOM for 10 MIN: 1 Clean and Jerks (full clean) @ 65-75% of 1-RM1 Clean + 1 JerkMetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP: 5 Squat Clean 10 HSPU 200 m…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 Min Cardio of Choice 3x10 band walk outs 20 alternating lunges 10 air squats 10 PVC cleans 10 PVC jerk of choiceWeightliftingEMOM for 10 MIN: 1 Clean and Jerks (full clean) @ 65-75% of 1-RM1 Clean + 1 JerkMetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP: 5 Squat Clean 10 HSPU 200 m Run…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 Min Cardio of Choice 3 x 10 reps band walk outs 10 air squats 10 alternating spiderman lunges 10 alternating pigeon stretch 10 inch worms 1 min plankWeightliftingEMOM for 12 MIN: Pause Bench Press 2 reps @ 60% of 1-RM 32X1 TEMPOBench PressMetconMetcon (Time)For Time: 150 DU 1.5 mile run RX+ 200 du,…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 Min Cardio of Choice 3 x 10 reps band walk outs 10 air squats 10 alternating spiderman lunges 10 alternating pigeon stretch 10 inch worms 1 min plankWeightliftingEMOM for 12 MIN: Pause Bench Press 2 reps @ 60% of 1-RM 32X1 TEMPOBench PressMetconMetcon (Time)For Time: 150 DU 1.5 mile run RX+ 200 du,…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 Min Cardio of Choice 3 x 10 reps band walk outs 10 air squats 10 alternating spiderman lunges 10 alternating pigeon stretch 10 inch worms 1 min plankWeightliftingEMOM for 12 MIN: Pause Bench Press 2 reps @ 60% of 1-RM 32X1 TEMPOBench PressMetconMetcon (Time)For Time: 150 DU 1.5 mile run RX+ 200 du, 2…

CrossFit Albuquerque - CrossFitView Public WhiteboardWarm-up2 Min Cardio of Choice 3x10 reps band walk outs 10 air squats 10 alternating spiderman lunges 10 alternating pigeon stretch 10 inch worms 1 min plankWeightliftingEMOM for 12 MIN: Speed Deadlift 2 reps @ 60% of 1-RMDeadliftMetconMetcon (AMRAP - Rounds and Reps)3 Sets: 5 min AMRAP: 25 American KBS 10 Perfect Push-ups *Rest 1…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 Min Cardio of Choice 3x10 reps band walk outs 10 air squats 10 alternating spiderman lunges 10 alternating pigeon stretch 10 inch worms 1 min plankWeightliftingEMOM for 12 MIN: Speed Deadlift 2 reps @ 60% of 1-RMDeadliftMetconMetcon (AMRAP - Rounds and Reps)3 Sets: 5 min AMRAP: 25 American KBS 10 Perfect Push-ups *Rest…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 Min Cardio of Choice 3x10 reps band walk outs 10 air squats 10 alternating spiderman lunges 10 alternating pigeon stretch 10 inch worms 1 min plankWeightliftingEMOM for 12 MIN: Speed Deadlift 2 reps @ 60% of 1-RMDeadliftMetconMetcon (AMRAP - Rounds and Reps)3 Sets: 5 min AMRAP: 25 American KBS 10 Perfect Push-ups *Rest…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 Min Cardio of Choice 1 minute plank hold 10 air squats 10 PVC pass throughs 10 PVC muscle snatch 10 PVC OHS 10 PVC snatchWeightliftingEMOM for 10 MIN: 2 Snatches (Power or full) @ 60-70% of 1-RMPower SnatchSnatchMetconMetcon (Time)6 RFT: 12 alt DB Snatch 15/12 Cal row/bike RX+ 70/50 or kettlebell RX 50/35…