Friday, January 28, 2022

CrossFit Albuquerque – CrossFit

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Warm-up

2 Min Cardio of choice

Get moving and blood flowing

3 sets of 10 band walk outs

10 air squats

10 alternating lunges

1 min plank

Weightlifting

E2MOM for 10 MIN:

1 hang power snatch + 1 hang full snatch + 1 OHS

*build to a heavy 3-RM for the day*

1 Hang Power Snatch + 1 Hang Snatch + 1 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

CF Games 14.2, interval training version

3 MIN AMRAP

10 OHS

10 CTB Pull Ups

1 MIN Rest

Then…

3 MIN AMRAP

12 OHS

12 CTB Pull Ups

1 MIN Rest

Then…

3 MIN AMRAP

14 OHS

14 CTB Pull Ups

1 MIN Rest

RX – 95/65lbs, CTB

Scaled L1 – 75/55lbs, pull up

Scaled L2 – 55/35lbs, banded or ring row

Scaled L3 – happy weight

***NOTE: Athletes can modify OHS with Front squats***

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