CrossFit – Tue, Oct 3

CrossFit Albuquerque – CrossFit

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

E2MOM for 10mins:

3-Position Power Snatch or Snatch. Increase 5#’s from last week.

Note, this is performed as one high-hang snatch, one mid-thigh snatch, one snatch from the floor.

3 Position Snatch

1.Hip

2.Knee

3. Ground

Metcon (Time)

For Time:

2-Person Team:

500-meter Row

50 DB Thrusters

500-meter Row

50 Wall Balls

500-meter Row

50 DB Thrusters

500-meter Row

RX – 35/25 lb DB’s, 20-14 lb Med-Ball

Scaled L1- 35/25lb DB’s, 20-14 lb Med-Ball

Scaled L2 – 25/15 lb DB’s, 14/12 lb Med-Ball

Scaled L3 – happy weights movements

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