Wednesday , Sep 21, 2022

CrossFit Albuquerque – Home Workouts

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Warm-up

200-400m run

20 banded good mornings

3×10 reps band walkouts

Weightlifting

E3MOM for 15mins:

Deadlift: 4 reps @20X1+ 1 rep with 2-Second Pause at Mid-Shin @70%.

Note, this is 2-seconds down, no pause at the bottom, accelerate up, one breath at the top for the first four reps. On rep five the tempo is three seconds down, two second pause in the bottom, and accelerate up.

Deadlift

Metcon

Metcon (AMRAP – Reps)

3 Sets:

3:00 On/ 2:00 Off:

12 Thrusters

12 Burpees Over the Bar

*Max Reps DU’s

RX+ 95/65 lbs

RX – 75/55 lbs

Scaled L1 -65/45 lbs

Scaled L2 – 45/35 lbs

Scaled L3 – happy weights

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