CrossFit Albuquerque – CrossFit
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
