Saturday, November 7, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

10 thoracic twists

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

2 sets:

5 ring rows

5 dips

5 tuck jumps

3 sets:

3 Clean deadlifts

3 clean high pulls

3 muscle cleans

Weightlifting

Clean Complex:

Build to a challenging 3-RM clean + jerk

*can be singles or touch n go”

Metcon

Metcon (AMRAP – Rounds and Reps)

23 min AMRAP:

1000 m row/800m run

50 Wallballs

25 Power Cleans

10 MU

RX+ 30/20#, 155/105, ring

RX 20/14 135/95, ring or bar

L1 18/12 115/75, CTB

L2 happy weights, banded CTB

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