CrossFit Albuquerque – Open Gym
Warm-up
2 Min Cardio of your choice
Then…
2-3 RDS:
5 pull ups or ring rows
10 push ups
15 air squats
Weightlifting
E3MOM for 15 Min:
3 Position Power Clean + 1 Jerk at end
(hip, knee, floor)
*build to a heavy for the day with complex*
3 position Clean+1 jerk
Clean from position 1, 2, 3. Plus 1 jerk.
From top down.
Metcon
Metcon (AMRAP – Reps)
9 MIN AMRAP:
3-6-9-12-15…
Power Clean and Jerk
20 DU
RX – 135/95lbs
Scaled L1 – 115/75lbs
Scaled L2 – 95/65lbs
Scaled L3 – happy weight
