Tuesday, April 21, 2020

CrossFit Albuquerque – Home Workouts

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Warm-up

10 arm circles forward and back

10 over/unders

10 swings up and down

:15 wall shoulder stretch

2 sets:

30 Jumping jacks

20 Deadbugs

10 Toe touches

3 sets:

5 Clean deadlifts

5 Hang clean high pulls

5 Hang muscle cleans

10 Strict press

10 Push press

10 Push jerks

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
If using db or kb (especially single), do 10 rounds

Weightlifting

Strict Press Workout:

1 sets of 9 reps @ 70%

3 sets of 7 reps @ 75%

1 sets of 5 reps @ 80%

3 sets of 3 reps @ 85%

Strict Press (9, 7, 7, 7, 5, 3, 3, 3. )

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