CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
3×10 band walkouts
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
E2MOM for 10 mins:
3-Position Clean and Jerk
**Increase 5 lbs from last week***
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 6 mins:
5 Push Press. Increase 5#’s from 9/16
3 position Clean+1 Jerk
Clean from position 1, 2, 3. Plus 1 jerk.
From top down.
Push Press
Metcon
Metcon (No Measure)
EMOM for 15mins:
Minute 1: 5 Strict Pull Ups
Minute 2: 10 KB Goblet Squats
Minute 3: 10 Empty Barbell Good Mornings
RX+ weighted pu, 70/53lb kb
RX- strict, 70/53kb
Scaled L1 – strict with band, 53/44lb kb
Scaled L2 – ring rows, 44/35lbs kb
Scaled L3 – happy weights/reps/movements
