CrossFit – Fri, Oct 7

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

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