Tuesday, August 18, 2020

CrossFit Albuquerque – CrossFit

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400 m run

down and back high knees

Down and back butt kicks

Down and back side shuffle

Down high kicks

Back quad stretch

Down chicken walk

Back over/under the fence

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

2 sets:

:15 sec hs hold

10 lateral jumps

10 front/back jumps

3 sets:

3 Clean deadlifts

3 clean high pulls

3 muscle cleans


C&J Complex:

1 Hang Power Clean+1 Power Clean+ 1 Split Jerk

*build to a heavy for the day*

1 Hang Power Clean+1 Power Clean+ 1 Split Jerk


Metcon (AMRAP – Rounds and Reps)

4 sets:

3 min AMRAP’s

7 power cleans

14 HSPU/push press

56 DU/112 single unders

Rest 1 min btw sets

RX+ 185/135, 4/2″ def HSPU, DU

RX 155/105, kipping HSPU, DU

L1 115/85, Kipping HSPU with mats or off a box, DU/SU mix

L2 95/65, db push press, SU

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