Monday, February 1, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

200-400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

10 pigeon

5 downward/upward dog

10 scap push ups

10 lateral hops

10 front to back hops

3 sets:

5 top down deadlifts

5 power cleans

5 strict press

Weightlifting

Find a Heavy for the Day:

Clean Pull + Hang Power Clean (at knee)

Then…95% for 1 rep

Then…90% for 1 rep

Clean Pull + Hang Power Clean

Metcon

Metcon (Time)

4 Sets:

12 Deadlifts

9 Hang Power Cleans

6 S2OH

400 m run

12 Deadlifts

9 Hang Power Cleans

6 S2OH

*Rest 1 Min between rounds

*cap at 20

RX+ 155/105

RX 135/95

L1 115/75

L2 95/65

*Reduce run to 300m or 200m as needed

Rowing 500m

Bike 30/20 cals

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