CrossFit Albuquerque – CrossFit
Warm-up
200-400m run
10 air squat
30 hip bridges
20 alternating lunges
3 x 10 reps band walkouts
60 sec plank
Weightlifting
Behind the neck Split Jerk:
5 sets of 2 reps 65-75% of max Jerk
Then…
Split Jerk from the Front Rack:
5 sets of 1 rep, heavy as you like…no heavier than 85% of max jerk.
Then…
Panda Pulls
5 sets of 3 reps at 70% of clean
Then…
Power Clean
5 sets of 1 rep at 70%
