Saturday, February 13, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

2 sets:

3 strict press

3 push press

3 push jerks

3 split jerks

2 sets:

3 clean deadlift

3 clean pulls

3 muscle cleans

Weightlifting

Power Clean + Power Jerk + Split Jerk:

*Find a heavy for the day*

Power Clean + Power Jerk + Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

400 m run

20 bar facing burpees

10 power clean and jerk

RX+ 155/105

RX 135/95

L1 115/75

L2 happy weight

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