Wednesday, February 17, 2021

CrossFit Albuquerque – CrossFit

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Warm-up

2 sets:

100 m run

20 jumping jacks

20 mountain climbers

10 quad stretches

:30 sit in bottom of squat (stretch ankles and calves as well)

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

5 spiderman crawls with sit back to stretch hamstring

10 thoracic twists to each side (on all fours, one hand behind the neck, and rotate)

3 sets:

3 clean deadlift

3 clean high pull

3 muscle clean

Weightlifting

Clean Pull + Hang (at the knee) Full or Power clean (ATHLETES CHOICE)- *build to a heavy for the day*

1 Clean Pull + 1 Hang Clean

From the knee for the Hang Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

8 DB Power Clean

16 TTB

RX+ – 70/50lbs

RX – 50/35lbs

Scaled L1 – 35/20lbs

Scaled L2 – 20/10lbs

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