Thursday, January 9, 2020

CrossFit Albuquerque – CrossFit

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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)

Clean Pull (5, 5, 5, 5, 5)

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