Saturday, February 8, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Metcon

Metcon (Time)

In Teams of 3, splitting work evenly:

5 Rounds for time:

400m run with partners

30 pull ups

30 squat cleans

RX+ – strict pull up, 165/105lbs

RX – kipping pull ups, 135/95lbs

Scaled L1 – kipping pull ups, 115/75lbs

Scaled L2 – banded pull up, 95/65lbs

Extra Credit

Snatch pull

5 sets of 2 reps @110% (of snatch)

1 Muscle snatch + 3 OHS

4 sets @ 85% (of MS)

Snatch Balance

5 sets of 2 reps @ 80-85% of Snatch

Snatch Pull (2, 2, 2, 2, 2)

110% of Snatch

1 Muscle Snatch + 3 OHS

85% of Muscle Snatch

Snatch Balance (2, 2, 2, 2, 2)

80-85% of Snatch

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