CrossFit Albuquerque – CrossFit

Warm-up

2 min cardio

10 air squat

20 alternating lunges

3 x 10 reps band walkouts

Plate hold overhead 1 min

60 sec plank

Weightlifting

E3MOM for 15 mins:

3Deadlift

*Increase 5-10 lbs from last week*

Note, 3-second pause at mid-shin on first rep.

Deadlift

Metcon

Metcon (Time)

For Time:

15,12,9 reps of:

OHS

3,2,1 reps of:

Rope Climbs.

RX+ 115/75 lbs, 4-2-1

RX- 95/65lbs, as written

Scaled L1 – 75/55lbs, Supine Rope to Stand

Scaled L2 – 55/35lbs, ring rows

Scaled L3 – happy weights and movements

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up 2 min cardio 10 air squat 20 alternating lunges 3 x 10 reps band walkouts Plate hold overhead 1 min 60 sec plankWeightlifting E3MOM for 15 mins: 3Deadlift *Increase 5-10 lbs from last week* Note, 3-second pause at mid-shin on first rep.DeadliftMetconMetcon (Time) For Time: 15,12,9 reps of: OHS 3,2,1 reps of: Rope…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up 2 min cardio 10 air squat 20 alternating lunges 3 x 10 reps band walkouts Plate hold overhead 1 min 60 sec plankWeightlifting E3MOM for 15 mins: 3Deadlift *Increase 5-10 lbs from last week* Note, 3-second pause at mid-shin on first rep.DeadliftMetconMetcon (Time) For Time: 15,12,9 reps of: OHS 3,2,1 reps of: Rope…

CrossFit Albuquerque - CrossFitPower Clean+JerkE2Mx5: 3 reps, "Touch and Go," @60-70% of 1RM Clean and Jerk. Increase 5#'s from 1/24.MetconMetcon (Time) Partner Tuesday: 5 Rounds for Time: 20/15 Cal Bike 20Pull Ups 20DB Hang Snatch Note, Split work evenly. TIme Cap: 20 minutes RX+ 70/50 lbs, C2B Pull Ups RX- 50/35 lbs, Pull Up Scaled L1 -35/25 lbs, Band Assisted…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardPower Clean+JerkMetconMetcon (Time) Partner Tuesday: 5 Rounds for Time: 20/15 Cal Bike 20Pull Ups 20DB Hang Snatch Note, Split work evenly. TIme Cap: 20 minutes RX+ 70/50 lbs, C2B Pull Ups RX- 50/35 lbs, Pull Up Scaled L1 -35/25 lbs, Band Assisted Pull Ups Scaled L2 - 25/15 lbs, Ring Rows Scaled L3 -…

CrossFit Albuquerque - Open GymView Public WhiteboardPower Clean+JerkMetconMetcon (Time) Partner Tuesday: 5 Rounds for Time: 20/15 Cal Bike 20Pull Ups 20DB Hang Snatch Note, Split work evenly. TIme Cap: 20 minutes RX+ 70/50 lbs, C2B Pull Ups RX- 50/35 lbs, Pull Up Scaled L1 -35/25 lbs, Band Assisted Pull Ups Scaled L2 - 25/15 lbs, Ring Rows Scaled L3 -…

CrossFit Albuquerque - CrossFitWarm-up2 min cardio 10 air squat banded walk outs 60sec plankWeightliftingE3MOM for 15 mins: 3 Back Squat *Increase 5-10lbs from last week 3 sec pause at bottom of first squatBack SquatMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP: 400 m run 20 Wall Balls 40 DU RX+ 30/20 RX 20/14 L1 happy weights / 80 single unders…

CrossFit Albuquerque - Home WorkoutsView Public WhiteboardWarm-up2 min cardio 10 air squat banded walk outs 69 sec plankWeightliftingE3MOM for 15 mins: 3 Back Squat *Increase 5-10lbs from last week 3 sec pause at bottom of first squatBack SquatMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP: 400 m run 20 Wall Balls 40 DU RX+ 30/20 RX 20/14 L1 happy weights…

CrossFit Albuquerque - Open GymView Public WhiteboardWarm-up2 min cardio 10 air squat banded walk outs 69 sec plankWeightliftingE3MOM for 15 mins: 3 Back Squat *Increase 5-10lbs from last week 3 sec pause at bottom of first squatBack SquatMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP: 400 m run 20 Wall Balls 40 DU RX+ 30/20 RX 20/14 L1 happy weights…

CrossFit Albuquerque - CrossFitWarm-up 200-400m run 20 air squats 30 hip bridges Plate hold overhead 1 min 30 sec side plank/side 5-10 pull ups 10-20 ring rowsMetconMetcon (Time) Partner Workout: 2-Person Team: 40,30,20,10 reps of: Bench Press *4Rope Climbs after each set. RX - 115/75 lbs Scaled L1 - 95/65 lbs Scaled L2 - 75/55 lbs, Supine Rope to Stand…