Open Gym – Fri, Nov 24

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 MIN CARDIO

3×10 band walkouts

2 Rounds:

5 pull ups or ring rows

10 push ups

15 air squats

Weightlifting

E2MOM for 10 mins:

1 Clean Pull + 1 Clean + 1 Jerk.

*Building to a moderate load for the day. Note, moderate is about 75-80% of 1RM.

E4MOM for 16 mins:

8 Front Squat @31X1

Use 60% of 1RM Front Squat.

1 Clean Pull + 1 Clean + 1 Jerk

Front Squat

Metcon (No Measure)

12 min EMOM:

Minute 1: 50’ S/A DB OH Carry Right Side

Minute 2: 50’ S/A DB OH Carry Left Side

Minute 3: :30 Side Plank Right Side

Minute 4: :30 Side Plank Left Side

Leave a Reply