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 + 1 Jerk @70% of 1RM Power Clean and Jerk from 9/1.
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)
20 min AMRAP:
20/15 Cal Bike
20 DB Snatch
15 V-Ups
15/12 Cal Bike
20 DB Snatch
15 V-Ups
12/10 Cal Bike
20 DB Snatch
15 V-Ups
Note, if you complete one full round in 20-minutes start back at the top and go back down until time is complete.
RX+-60/40 lbs
RX – 50/35 lbs
Scaled L1 -35/25 lbs, Alternating V-Ups
Scaled L2 – 25/15 lbs, Alternating V-Ups
Scaled L3 – happy movements
