CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
3×10 band walk outs
5 inch worms
20 everest climbers
10 alternating pigeon
60 sec plank
Weightlifting
5 sets of 2 reps of complex:
(1 clean pull + 1 power clean + 1 hang power clean) @ 60-65% of max power clean
Note: *Each complex should be done as a TNG, but should NOT be 2 complex in a row TNG*
Then…
5 sets of 3 reps of:
Push jerk at 60% of 1-RM jerk with a 3 sec pause in the dip, and then catch.
Then…
5 sets of 1 rep:
Jerk Dip+ Drive (no jerk attempt!) at 100% or greater of max jerk
