Friday, June 24, 2022

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

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

Leave a Reply