Friday, January 1, 2021

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 Clean deadlifts

3 clean high pulls

3 muscle cleans

3 sets:

3 strict press

3 push press

3 push jerks

3 split jerks

Weightlifting

E2MOM for 14 MIN:

2 Power Cleans + 1 Jerk

*building to a challenging weight*

2 Power Clean + 1 Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

19 Power Clean& Jerks

19 TTB

20 Row cals

RX+ 135/95

RX 115/75

L1 95/65, hanging leg raises

L2 75/55, floor leg raises or v-ups

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