Friday, April 22, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walk outs

60 sec plank

2 Rounds of:

5 pull ups

10 push ups

15 air squats

Weightlifting

Deadlift:

2 set of 5 reps at 70-72.5% of 1-RM

2 set of 3 reps @ 80-82.5% of 1-RM

1 sets of 1 reps @ 88-90% of 1-RM

Deadlift

Metcon

Metcon (Time)

“Muscle up DT”

5 RFT:

12 Deadlifts

9 hang power cleans

6 STO

3/2 MU

RX+ 155/105lbs, ring

RX – 135/95lbs, ring or bar

Scaled L1 – 115/75lbs, banded MU

Scaled L2 – 95/65lbs, jumping mu or MU transitions

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