CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
300-400m run
3×10 reps band walk out
30 glute bridges
10 alternating lunges
2 min squat hold
Weightlifting
E2MOM for 10 Minutes:
3 Position Clean + Jerk
*Build to a 1-RM for the complex*
Note, High-Hang, Mid-Thigh, Floor
E2MOM for 10 Minutes:
Push Press- Build to a 3RM
3 position Clean+1 jerk
Clean from position 1, 2, 3. Plus 1 jerk.
From top down.
Push Press
Metcon
Metcon (No Measure)
EMOM for 12MIN:
Minute 1: 10 DB RDL’s @2020
Minute 2: 15 Banded Face Pulls
@31×1
Minute 3: :30 SandBag Hold
RX- 50/35lbs DBs
Scaled L1 – 35/20lbs DBs
Scaled L2 – 20/10lbs DBs
Scaled L3 – happy weights
