CrossFit Albuquerque – CrossFit
Warm-up
2 MINS bike or run: get winded
5 sets of 10/side – band walk outs
Saddle stretch – 1 min
Squat stretch hold – 2 mins
Weightlifting
Tempo Power Clean
(3 secs to the knee, then explode fast!)
5 sets of 3 reps at 60-70% max
Then…
Tempo clean pulls
(5 secs to the hip, then explode fast!)
5 sets of 3 reps 90-100% of max
Then…
Strict press (from rack)
5 sets of 5 reps at 60-70% of 1-RM Strict press
