CrossFit Albuquerque – Home Workouts
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#’s from last week.
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 – Reps)
4 Sets:
4 min AMRAP :
500/400-meter Row
10 Burpee Pull Ups
*Max Reps DU’s in remaining timeframe
Rest 1:00 between each set.
*Score reps of DU
RX – As written
Scaled L1 – 5 Burpee Pull Ups/ DU attempts
Scaled L1- 10 Burpees to 6” Target, SU’s
Scaled L2- happy weights movements
