Saturday, August 15, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200 m run

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 half burpees

3 sets:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

3 front squats

3 sets:

3 strict press

3 push press

3 push jerks

Weightlifting

Work up to a Heavy Thruster for the day.

*Focus is to warm up thruster for metcon, with a weight greater than the metcon weight.*

Thruster

Metcon

Metcon (Weight)

0-8 min

3 rounds:

25 thrusters

15 pullups

Starting @ 10-18 min

2 rounds:

25 thrusters

20 CTB

Starting @ 20-28 min

50 thrusters

Max Ring MU

RX+ 95/65, 135/95, 155/105, pullups, CTB, ring MU

RX 75/45, 115/75, 135/95, pullups, CTB, ring MU

L1 45/35, 65/55, 85/65, jumping pullups, jumping CTB, dips

L2 75/55 for all sets, ring rows, banded pullups, off box dips

Leave a Reply