CrossFit Albuquerque – CrossFit
Warm-up
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
Weightlifting
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
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
