Australian Shepherd

jodi@crossfita…
Thursday, July 23, 2020 - 19:00

CrossFit Algiers - CrossFit


Accessory & Stretching

Metcon (No Measure)


Accessory:

HAMrap 5:

10 Barbell Rollouts

10 Barbell Shrugs



Stretching:

Accumulate 3:00 practicing a split

Workout

Australian Shepherd (Time)


"Australian Shepherd"

For Time:

1600m Run

40 Power Cleans (155/105#)

800m Run

20 Power Cleans

400m Run

10 Burpee Box Jump Overs (24/20")
Level 2:

For Time:

1600m Run

40 Power Cleans (95/65#)

400m Run

20 Power Cleans

400m Run

10 Burpee Box Jump Overs (24/20")



Level 1:

For Time:

800m Run

40 Power Cleans (45/35#)

400m Run

20 Power Cleans

200m Run

10 Burpee Box Step Overs (14/10")

Extra Work

Extra Work - Week of 20JULY20 (No Measure)


Midline 1: Tuesday

4 Rounds:

:20 Alternating Feet V-ups

:10 Rest

:20 Russian Twist

:10 Rest

:20 Single Arm Plank - Right

:10 Rest

:20 Single Arm Plank - Left

:10 Rest



Midline 2: Saturday

3 Rounds:

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

10 Glute-Hamstring Raises

10 Strict Toes-to-Bar



Engine: Monday

Assault Bike

4 Rounds

2:00 Easy Pace

1:00 Hard Pace

:30 Sprint Pace

- Rest 3:00 btw. Rounds



Skill Strength 1: Friday

EMOM 20:

Even: :30 Strict Handstand Push-ups

Odd: 5 Back Squats (50% of 1RM)



Skill Strength 2: Saturday

Snatch Complex:

10 Sets:

1 Snatch Pull

1 Snatch

1 Hang Snatch

1 Overhead Squat

*Rest as needed between sets