CrossFit Albuquerque – Open Gym
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