Tuesday, June 22, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

200-400 m run

3×10 reps band walk outs

10 air squats

20 everest climbers

5 inch worms

5 burpees

30 sec side plank/side

Weightlifting

E2MOM for 14 MIN:

3-Position Power Clean + 3 Push Jerks

*build to a heavy*

NOTE: the jerks are only at the end

3 Position Power Clean +3 Push Jerks

Ground-Knee-Hip

3 Position Power Clean +3 Push Jerks

Ground-Knee-Hip

Metcon

Metcon (No Measure)

8 min EMOM:

15/12 cals row or bike

Into…

8 min EMOM:

100 m run

RX+ 20/15 cals

RX as written

L1 12/10

L2 10/8

*Coaches-looking for 30-40 sec of hard work (not max)