Sunday, August 8, 2021

CrossFit Albuquerque – CrossFit

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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

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