Open Gym – Fri, Sep 29

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400m run

3×10 band walkouts

1 Min Plank

Weightlifting

E2MOM for 10 mins:

3-Position Power Clean or Clean+Jerk. Increase 5#’s from last week.

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 – Reps)

4 Sets:

4 min AMRAP :

500/400-meter Row

10 Burpee Pull Ups

*Max Reps DU’s in remaining timeframe

Rest 1:00 between each set.

*Score reps of DU

RX – As written

Scaled L1 – 5 Burpee Pull Ups/ DU attempts

Scaled L1- 10 Burpees to 6” Target, SU’s

Scaled L2- happy weights movements

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