Monday, October 5, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard


400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

3 sets:

3 clean deadlifts

3 clean high pulls

3 muscle cleans


Find a “Heavy” Clean and Jerk for the Day.

Goal is 80-90% of 1-RM.

*Either Power or Squat is fine.*

NOTE: Lifters should stop once technique begins to break down.

Clean and Jerk


Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

10 DB deadlift

10 Burpees

*rest 2 min

4 min AMRAP:

10 DB FS

10 Burpees

*rest 2 min

4 min AMRAP:

10 DB S2OH

10 Burpees

RX+ 50/35

RX 50/35

L1 40/25

L2 30/20

Leave a Reply