CrossFit Albuquerque – Open Gym
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
