Tuesday, June 16, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

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 sets:

3 strict press

3 push press

3 push jerks

Weightlifting

Deadlift Strength Work

5 sets of 5 reps at 65-75% of 1-RM

*Use training max If you have not lifted heavy a while. *

***IF first week back, do 3 sets of 5 reps.***

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

3 MU/scale 5 CTB or 5/3 strict pullups

9 Power Cleans

9 S2OH

15 Cal row/bike/200 m run

RX+ 135/95, RX-115/75

Leave a Reply