CrossFit Albuquerque – CrossFit
Warm-up
Coach Directed.
Metcon
Metcon (No Measure)
20 MIN AMRAP for Quality:
-2 MIN Cardio
-Standing plate twist x 30 reps
– 1 MIN HS hold or HSW or weight plate hold overhead
– Band walk outs x 20 reps/side
-Tall Cleans (from toes) with PVC Pipe or light empty barbell x 10 reps
Weightlifting
5 sets of:
2-position clean (floor, mid-thigh) @ 75%
Then…
5 sets of 5 reps:
Clean pulls @ 95% 1-RM
2-Position Clean
(floor, mid-thigh)
