CrossFit Albuquerque – Home Workouts
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%
