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