CrossFit Albuquerque – CrossFit
Warm-up
5 minutes cardio of choice
5 minutes – Foam roll tight spots
Weightlifting
Tempo Power Clean
5 sets of 3 reps
-2 secs to the knee then normal speed
-Pause in catch for 2 seconds before stand up
Then…
Tempo Clean deadlift
5 sets of 5 reps at 100% of clean
-5 secs to the hip
Then…
Behind the neck split jerk
5 sets of 2 reps at 60-70% of 1-RM split jerk
-pause in catch
