Open Gym – Tue, Sep 27

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm up

200-400m run

300-400m run

3×10 reps band walk out

30 glute bridges

10 alternating lunges

2 min squat hold

Weightlifting

E2MOM for 10 mins:

3-Position Clean and Jerk

**Increase 5 lbs from last week***

Note, this is one rep from the hi-hang, one rep from mid-thigh, one rep 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

Metcon (6 Rounds for time)

Partner Tuesday:

3 Rounds, “Each.”

15/12 Cal Row

15 Sit Ups

10 DB Snatch

15 Sit Ups

15/12 Cal Row

Rest 1:1

Time Cap: 22 minutes

RX+ 70/50 lbs/ GHD Sit Ups

RX – 50/35 lbs

Scaled L1 -35/25 lbs

Scaled L2 – 25/15 lbs

Scaled L3 – happy weights

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