CrossFit Albuquerque – CrossFit
Warm-up
400 m run
down and back high knees
Down and back butt kicks
Down and back side shuffle
Down high kicks
Back quad stretch
Down chicken walk
Back over/under the fence
5 cherry pickers
10 lateral lunges
3 whirly birds in each direction
10 bird dogs
20 deadbugs
10 single leg glute bridges
3 sets:
3 Clean deadlifts
3 clean high pulls
3 muscle cleans
3 power cleans
3 sets:
3 strict press
3 push press
3 push jerks
Weightlifting
Strict Press
7 sets of 1 rep – building
*Find a heavy for the day*
Then…
Behind the neck jerk drops
5 sets of 3 reps
*focus on dropping and catching with locked arms*
Then…
Behind the neck split jerk
5 sets of 2 reps
*up to a challenging weight*
