Home Workouts – Fri, Sep 22

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

Increase 5-10lbs from 9/15

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 (Time)

3 RFT:

400-meter Run

21 KBS

12 Burpees

RX – 53/35 lbs

Scaled L1 -45/25 lbs

Scaled L2 – 35/18 lbs

Scaled L3 – happy movements and weights