Wednesday, March 4, 2020

CrossFit Albuquerque – Open Gym

View Public Whiteboard

Warm-up

Coach Directed.

Weightlifting

Strict Press

3 sets of 3 reps @75-80% of 1-RM

Jerk (split or power)

3 sets x 3 reps @ 75-80%

From the rack.

Strict Press (3, 3, 3)

Split Jerk (3, 3, 3)

Power Jerk (3, 3, 3)

Metcon

Metcon (Time)

For Time:

100 DU – buy in

Then…

5 Rounds:

9 HandStand Push Ups

6 Muscle up

RX+ – strict, ring

RX – kipping, bar or ring

Scaled L1 – modified hspu, jumping or banded

Scaled L2 – DB strict press, ring row + dips