CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (Weight)
Accessory:
5 Sets x 1 Snatch Pull
3 Sets x 10 Snatch Grip Shrugs
*Increase loading as needed.
Stretching:
On a 5:00 Clock
5 Overhead Squat Therapy
:30 Barbell Roll - Quads
Workout
Darkseid (Time)
Rx'D:
For Time:
21-15-9
Burpee Box Jump Overs (24/20")
Power Snatch (155/105#)
Level 2:
For Time:
21-15-9
Burpee Box Jump Overs (24/20")
Power Snatch (95/65#)
Level 1:
For Time:
21-15-9
Burpee Box Step Overs (20/12")
Power Snatch (45/35#)
Extra Work
Extra Work - Week of 22JUNE20 (No Measure)
Midline 1: Friday
:60 Plank*
50' Crab Walk (hips as high as possible)
:60 Plank (right arm off ground)*
50' Crab Walk (Hips as high as possible)
:60 Plank (left arm off ground)*
50' Crab Walk (hips as high as possible)
:60 Plank (left foot off ground)*
50' Crab Walk (hips as high as possible)
:60 Plank (right foot off ground)*
50' Crab Walk (hips as high as possible)
*Accumulate your time in the plank before moving to the crab walk*
Midline 2: Monday
5 Rounds:
10 DB or KB Windmills (5 right & 5 left)
5 Dragon Flags (:05 descent on each rep)
Skill 1: Tuesday
EMOM 20:
Even: 1-3 Strict Muscle-ups
Odd: 15 GHD Sit-ups
Skill 2: Wednesday
EMOM 10:
Every :60:
5 Touch-and-Go Power Snatch
*Try to maintain at least 60% of your best snatch for the entire 10:00*