Saturday, October 10, 2020

CrossFit Albuquerque – CrossFit

View Public Whiteboard

Warm-up

200 m run

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 half burpees

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

3 sets:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

3 front squats

Weightlifting

Power Clean:

Perform 1-2 reps building in weight 10-20% higher than metcon weight for the day.

Power Clean

Metcon

Metcon (Time)

30 RFT:

5 Wall Balls

3 HSPU

1 Power Clean

*30 min cap

RX+ 20/14#, Kipping, 225/155

RX 20/14, kipping, 165/115

L1 18/112#, with mats, 135/95

L2 14/10#, off box or piked, 115/75

Leave a Reply