CrossFit Albuquerque – Open Gym
Warm-up
200-400m run
3×10 band walkouts
1 Min Plank
Weightlifting
E2MOM for 10 mins:
3-Position Power Clean or Clean+Jerk
*Build to a heavy for this complex*
Note, this is performed as one high-hang clean, one mid-thigh clean, one clean from the floor, and then one jerk.
3 position Clean+1 Jerk
Clean from position 1, 2, 3. Plus 1 jerk.
From top down.
Metcon (AMRAP – Rounds and Reps)
3 Sets:
5 min AMRAP:
5 Pull Ups
10 Push Ups
15 Wall Balls
*Rest 2:30 between each set.
RX – 20/14 lb
Scaled L1 -14/12 lbs, Banded Pull Ups
Scaled L2 – 12/10 lbs
Scaled L3 – happy weights movements
