Friday, January 14, 2022

CrossFit Albuquerque – CrossFit

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Warm-up

200-400m run

20 banded good mornings

3×10 reps band walk outs

10 air squats

10 bird dogs

20 Everest climbers

Weightlifting

E3MOM for 15 MINS:

Perform 5 Hang Squat Cleans, unbroken

*build to a heavy for the day*

Hang Clean

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX – 135/95lbs

Scaled L1 – 115/75lbs

Scaled L2 – 95/65lbs

Scaled L3 – happy wt.

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