CrossFit Albuquerque – Open Gym
Warm-up
2 Minutes Cardio of choice
3 sets of 10 band walkouts
60 sec plank
Weightlifting
Bench Press
2 set of 3 reps at 87.5-90% of 1-RM
2 set of 1 reps @ 92-94% of 1-RM
-1 rep at 105-110% of 1-RM, eccentric only (2-4 secs down), coach or spotter helps with up phase!
Bench Press
Metcon
Metcon (No Measure)
Pump Day
15 Min Alternating EMOM:
1 :45 secs max reps Paloff Press R.
2 :45 secs max reps Paloff Press L.
3 :45 secs ma reps single leg glute bridge R.
4 :45 secs max reps single leg glute bridge L.
5 :45 DB RDL @2020 tempo.
