Saturday, February 29, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Metcon

Metcon (Time)

For Time:

Teams of 2

1k row

100 pull-ups

1 k row

80 devils press

1k row

60 HSPU

RX+ – CTB, 50/35lbs, strict at even

RX – pull up, 35/20lbs, kipping at even

Scaled L1 -banded pull ups, 20/10lbs, modified hspu with ab mats or other

Scaled L2 -ring rows, 20/10lbs, push ups

Extra Credit

EXTRA WORK FOR THE DAY:

Bench Press

3 sets x 2 reps @ 80%

80% of your one rep max bench press.

Clean Pull

3 sets x 5 reps @ 110%

If 110% of your 1RM of Clean is too easy, do up to 120% of your one max rep of clean.

RDL

3 sets x 6-10 reps

You can choose the amount of reps as long as it is within the suggested range.

Pendlay Rows

3 sets x 8-10 reps

You can choose the amount of reps as long as it is within the suggested range.

Bench Press (2, 2, 2)

Clean Pull (5, 5, 5)

Pendlay Row

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