Monday, June 22, 2020

CrossFit Albuquerque – CrossFit

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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

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