CrossFit Albuquerque – CrossFit
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)
