CrossFit Albuquerque – Open Gym
Warm-up
2 Minute Cardio
+
2 Sets:
15 Band Pull Aparts
30’ Banded Side Step R/L
15 Banded Glute Bridge
Weightlifting
E2MOM for 10 minutes
3-Position Snatch @70% of 1RM Snatch
High-Hang, Mid-Thigh, Floor
E2MOM for 10 Minutes:
3 Reps
Segmented Snatch Grip DeadLift
Note: 1-Seconds Pause Below Knee, Mid-Thigh, Floor @85% of 1RM Snatch
3 Position Snatch
1.Hip
2.Knee
3. Ground
Metcon
Metcon (No Measure)
EMOM for12MINS:
Minute 1:3-5 Strict Pull Ups
Minute 2: 10 DB Floor Press
Minute 3::45 SandBag Hold
RX+ – add weight to pull up as needed, 150/100lbs
RX – as written, 100/70lbs
Scaled L1 – banded pull ups, heavy as desired on sand bag
Scaled L2-3 – ring rows, plank
