Thursday, May 5, 2022

CrossFit Albuquerque – Open Gym

View Public Whiteboard


200-400m run

3×10 band walk outs

5 inch worms

20 everest climbers

10 alternating pigeon

60 sec plank


Bench Press

2 set of 3 reps at 82.5-85% of 1-RM

2 set of 2 reps @ 88-92% of 1-RM

(no failed reps)

1 rep at 105-110% of 1-RM, eccentric only (2-4 secs down), coach or spotter helps with up phase!

NOTE: VERY IMPORTANT **COACH needs to explain and go over proper spotting on this. If spotter is inexperienced, coach or other person should spot***

Bench Press


Metcon (AMRAP – Rounds and Reps)


10 Push Ups

15 Jumping Air Squats

20 Ab Mat Sit Ups

*Every 2 Rounds, run 200 meters

RX+ GHD, use empty barbell 45/35lbs for jumping squats, clapping push ups

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