Tuesday, January 26, 2021

CrossFit Albuquerque – CrossFit

View Public Whiteboard

Warm-up

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

3 sets:

3 strict press

3 push press

3 push jerks

3 split jerks

Weightlifting

Find a Max Jerk of Choice

Split Jerk

Push Jerk

Metcon

Metcon (Time)

For Time:

30 Lateral Burpees over bar

15 Power Snatch

30 Lateral Burpees over bar

RX+ 165/115

RX 155/105

L1 135/95

L2 115/75

*Power snatch should be 80`85% of 1 RM

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