CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
10 Alternating Single DB Curl-to-Press / Arm
30 Slow Floor Press w/ Plate (45/35#)
Stretching:
3 Sets:
10 A-T-Y Drill
10 Prone Snow Angel
10 Prone Tiger Walks
Workout
Labrador Retriever (Time)
Rx'D:
0:00 - 8:00:*
12 Bar Muscle-ups
900/750m Row
36 Wall Balls (20/14#)
8:00 - 14:00:*
9 Bar Muscle-ups
600/500m Row
27 Wall Balls
14:00 - Finish:
6 Bar Muscle-ups
300/250m Row
18 Wall Balls
*Rest with any remaining time
Level 2:
0:00 - 8:00:*
18 Chest-to-Bar Pull-ups
800/650m Row
36 Wall Balls (14/14#)
8:00 - 14:00:*
15 Chest-to-Bar Pull-ups
500/400m Row
27 Wall Balls
14:00 - Finish:
12 Chest-to-Bar Pull-ups
300/250m Row
18 Wall Balls
Level 1:
0:00 - 8:00:*
24 Jumping Pull-ups
900/750m Row
36 Wall Ball Thruster (10/8#)
8:00 - 14:00:*
18 Jumping Pull-ups
600/500m Row
27 Wall Ball Thruster
14:00 - Finish:
12 Jumping Pull-ups
300/250m Row
18 Wall Ball Thruster
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