Home Workouts – Fri, Oct 13

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

E2MOM for 10 mins:

3-Position Power Clean or Clean+Jerk

*Build to a heavy for this complex*

Note, this is performed as one high-hang clean, one mid-thigh clean, one clean from the floor, and then one jerk.

3 position Clean+1 Jerk

Clean from position 1, 2, 3. Plus 1 jerk.

From top down.

Metcon (AMRAP – Rounds and Reps)

3 Sets:

5 min AMRAP:

5 Pull Ups

10 Push Ups

15 Wall Balls

*Rest 2:30 between each set.

RX – 20/14 lb

Scaled L1 -14/12 lbs, Banded Pull Ups

Scaled L2 – 12/10 lbs

Scaled L3 – happy weights movements

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