Friday, April 16, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 MIN cardio of choice

3 x 10 reps Band Walkouts

30 sec side plank/side

60 sec regular plank

5 inch worms

10 overhead squats PVC

Weightlifting

E2MOM for 14 MINS:

3 TNG Power or full Snatch

*3 secs slow negative from hip position back to the floor each rep*

Power Snatch

Snatch

Metcon

Metcon (Time)

For Time:

9-6-3

Snatch

Burpee box jump over

RX+ 185/125, 30/24

RX 155/105, 30/24

L1 135/95, 24/20

L2 85% max, 24/20

*Snatch can be power or squat whatever needs to be done to do the snatch

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