CrossFit Albuquerque – CrossFit
Warm-up
800-1000m row
Then…
1 round with Pvc pipe
Then
1 round with empty barbell:
3 clean deadlifts
3 clean pulls
3 clean high pulls
3 muscle cleans
3 power cleans
3 full cleans
3 strict press
3 push press
3 jerks of choice
Weightlifting
Clean Deadlift
5 sets of 3 reps at 110-120% of max clean
Then…
Clean pull
5 sets of 3 reps at 100% of max clean
Then…
5 sets of:
1 power clean + 1 full clean + 1 jerk of choice at 70% of heaviest clean