Monday, March 9, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

Coach Directed.

Weightlifting

Every 90 seconds, for 12 minutes (8 sets):

Hang Snatch + Snatch

*build to a heavy for the complex*

Hang Snatch + Snatch

Metcon

Metcon (AMRAP – Reps)

12 MIN AMRAP:

2-4-6-8-10… etc.

Muscle Up

4-8-12-16-20…etc

Overhead Squat

RX+ – 115/75lbs, Ring MU

RX – 95/65lbs, bar or ring MU

Scaled L1 – 75/55lbs, jumping or banded MU

Scaled L2 – 55/35lbs, ring rows+dips

*(1-2-3-4-5 women) reps for MU*