Wednesday, March 16, 2022

CrossFit Albuquerque – CrossFit

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Warm-up

200-400m run

10 air squat

20 alternating lunges

3 x 10 reps band walkouts

Plate hold overhead 1 min

60 sec plank

Weightlifting

On a 16 MIN Clock…

E2MOM for 8 MINS:

1 Hang Muscle Snatch

Then…

E2MOM for 8 MINS:

1 Hang Power Snatch + 1 Overhead Squat

Hang Muscle Snatch

1 Hang Power Snatch + 1 OHS

Metcon

Metcon (No Measure)

15 MIN EMOM

1. 15/12 Calorie Row, bike, or ski

2. 12 DB hang Clean and Jerk

RX – 50/35lbs

Scaled L1 – 35/20lbs

Scaled L2 – happy weight

3. 12 Stiff Leg Deadlifts with DBs from CJ’s(FOCUS should be on the STRETCH)

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