CrossFit Albuquerque – Open Gym
Warm-up
400 m run
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
10 push ups
3 sets:
3 clean deadlifts
3 clean high pulls
3 muscle cleans
3 sets:
3 strict press
3 push press
3 push jerks
Weightlifting
1 Full Clean + 1 Full Clean + 2 Jerks
(drop and reset the first clean
1 Full Clean + 1 Full Clean + 2 Jerks
Metcon
Metcon (Time)
5 min AMRAP:
Clean and jerk 70% of 1 RM (squat clean & power jerk or split)
Rest 3 min
For time:
30 power clean and power jerks RX 135/95 Rx+ 165/115
*this is NOT “Grace” due to the 5 min AMRAP right before
