Wednesday, August 12, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

5 downward/upward dog

10 scap push ups

3 sets

15 top down deadlifts

:15 hs hold

5 push ups

Weightlifting

Split Jerk:

2 sets of 3 reps @ 80% of 1-RM

2 sets of 1 rep @ 90-95% of 1-RM

*If percentages of 1-RM are too heavy, use “training max as reference; which is 90% of 1-RM)

Split Jerk

Metcon

Metcon (Weight)

15 min EMOM:

Min 1: 10 Deadlifts

Min 2: 8-15 Strict HSPU

Min 3: 15-20 Wallballs

RX+ Deadlifts 75% 1RM, strict HSPU, 30/20#

RX 225/155, strict HSPU, 20/14#

L1 185/135, Off the box HPSU, 14/10#

L2 155/105, seated strict press, happy weight

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