Wednesday, January 8, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

Coach Directed.

Weightlifting

Jerks from the Rack:

Split Jerk or Push Jerk (your choice)

1: Find a heavy single “for the day”

2: 90% of that x 1

3: 85% of that for 2 sets of 1

Push Jerk

Split Jerk

Metcon

Metcon (No Measure)

16 MIN Alternating EMOM:

1: 40 secs max effort rope climbs

2: 40 secs max effort Air squats or wall balls

3: 40 secs Assault Air Bike or Ski

4: 40 secs – Sand Bag Hold – as heavy as possible

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