Sunday October 18, 2020

CrossFit Albuquerque – CrossFit

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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


Strict Press

7 sets of 1 rep – building

*Find a heavy for the day*


Behind the neck jerk drops

5 sets of 3 reps

*focus on dropping and catching with locked arms*


Behind the neck split jerk

5 sets of 2 reps

*up to a challenging weight*

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