Open Gym – Tue, Nov 22

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

2 min cardio

10 air squat

20 alternating lunges

3 x 10 reps band walkouts

Plate hold overhead 1 min

60 sec plank

Weightlifting

EMOM for 10 MIN:

3 TNG Power Clean and Jerk

60-70% of 1RM Clean and Jerk

Power Clean+Jerk

Metcon

Metcon (Weight)

E5MOM for 20mins:

21 Cal Row

15 Lateral Burpees Over the Bar

9 Deadlifts

RX+ 135/95 lbs, T2B

RX – 115/75 lbs, T2B

Scaled L1 – 95/65lbs, Hanging Leg Raises

Scaled L2 – 75/55lbs, Hanging Leg Raises

Scaled L3 – happy weights

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