Open Gym – Fri, Sep 8

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 + 1 Jerk @70% of 1RM Power Clean and Jerk from 9/1.

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)

20 min AMRAP:

20/15 Cal Bike

20 DB Snatch

15 V-Ups

15/12 Cal Bike

20 DB Snatch

15 V-Ups

12/10 Cal Bike

20 DB Snatch

15 V-Ups

Note, if you complete one full round in 20-minutes start back at the top and go back down until time is complete.

RX+-60/40 lbs

RX – 50/35 lbs

Scaled L1 -35/25 lbs, Alternating V-Ups

Scaled L2 – 25/15 lbs, Alternating V-Ups

Scaled L3 – happy movements

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