Saturday, January 11, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3…split work evenly

25 MIN AMRAP:

60 box step ups (w weight)

400m run

30 TTB

20 synchro burpees (all 3 people)

RX+ 45/35lb wt. plate

RX – 35/25lb wt. Plate

Scaled L1 – 25/15lb wt. Plate

Scaled L2 – 15/10lb wt. Plate

Scaled L3 – no weight

Extra Credit

Extra Credit/Open Gym Strength Work

Snatch balance – heavy single (work up slowly to try to get 8-10 total reps)

Snatch push press

75% 5 x 5 reps

Bench Press

5 sets of 5 reps @ 70%

Turkish get-up

3 sets of 5/side

GHD sit-up

3 sets of 15 reps

Snatch Balance

Snatch Grip Push Press (5, 5, 5, 5, 5)

Bench Press (5, 5, 5, 5, 5)

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