CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (Time)
In teams of 2 …splitting the work.
Buy in: 800 Meter run with partner
5 Rounds:
30 DB push press
20 DB box Step overs
10 Double DB Ground to Overhead
Buy out: 800m run with partner
RX+ – 50/35lbs,24/20″
RX – 35/20lbs, 24/20″
Scaled L1 – 20/15lbs, 20″
Scaled L2 – 15/10lbs, 20″ or less
Extra Credit
Drop Snatch
3 sets x 3 reps @ 70-80%
70 – 80% of your one rep max snatch (from the rack)
Bench Press
5 sets of 3 reps @75- 80%
Snatch Pull (not a high pull)
3 sets x 3 reps @ 100%
100% of your one rep max snatch.
Single Leg RDL with KB’s or DB’s
4 sets x 12 reps
12 reps per leg. One KB or DB in each hand.
