Tuesday, July 14, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

200-400 m run

5 cherry pickers

10 lateral lunges

3 whirly birds in each direction

10 bird dogs

20 deadbugs

10 single leg glute bridges

10 push ups

3 sets:

3 clean deadlifts

3 clean high pulls

3 muscle cleans

3 front squats

3 sets:

3 strict press

3 push press

3 push jerks

Weightlifting

1 Push Press + 1 Push Jerk + 1 Split Jerk

*Work to a heavy for the complex*

1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

10 Squat Clean and Jerk

8/6 Muscle Ups or 16 Dips

75 DU/150 Singles

RX+ 185/135, RX 155/105

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