CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Rounds For Quality:
10 Pistols / leg
10 V-ups
Stretching:
3 Sets:
10 Scap Pull-ups
20 Walking Hamstring Stretch Steps
10 Kip Swings
:30 Alternating Upward/Downward Dog
Metcon (No Measure)
Accessory:
5 Rounds For Quality:
10 Pistols / leg
10 V-ups
Stretching:
3 Sets:
10 Scap Pull-ups
20 Walking Hamstring Stretch Steps
10 Kip Swings
:30 Alternating Upward/Downward Dog
Workout
Bernese Mountain Dog (Weight)
Rx'D:
On a 20:00 Clock:
1 Power Clean (205/135#)
1 Front Squat
100m DB Farmer Carry (50/35#)*
*Add 1 rep to power clean and 1 rep to front squat after each round completed. Stop when the clock runs out or you complete the round of 10.
Level 2:
On a 20:00 Clock:
1 Power Clean (155/105#)
1 Front Squat
100m DB Farmer Carry (35/25#)
Level 1:
On a 20:00 Clock:
1 Power Clean (95/65#)
1 Front Squat
100m DB Farmer Carry (25/15#)
Extra Work
Extra Work - Week of 07/13/2020 (Time)
Midline 1: Monday
3 Rounds:
:60 Plank Hold
50 Ab-mat Sit-ups
Midline 2: Tuesday
3 Rounds:
15 GHD Bench Press (Use Dumbbells)
15 Weighted Hip Extensions (Use 1 Dumbbell)
50m Sled Push
50m Sled Drag
Skill Strength 1: Wednesday
EMOM 7:
3 Touch-and-Go Snatch
Rest 1:00
EMOM 7:
3 Touch-and-Go Cleans
Skill 2: Saturday
NOT FOR TIME:
5 Rounds:
5 Handstand Push-up Negatives
10 Seated Dumbbell Strict Press
10 False Grip Ring Rows
*Count :03 on the descent of your handstand
*Choose a weight on the strict press that you can do unbroken