CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
5 Sets:
30 Banded Good Morning
10 Weighted Glute Bridges
:30 Standing Banded Row
Stretching:
3 Sets:
10 Stiff Leg Deadlift
10 Good Morning
10 OH Lunges*
*Use PVC or Barbell
Metcon
Metcon (AMRAP - Rounds and Reps)
Equipment:
2 Sets:
AMRAP 8:
10 DB Squats
10 Single Leg Squats Each Leg
20 DB Power Cleans
- Rest 2:00 btw. Amraps.
*Amraps restart each set.
No Equipment:
2 Sets:
AMRAP 8:
20 Jumping Squats
10 Reverse Lunges Each Leg
10 Burpees for Height*
- Rest 2:00 btw. Amraps.
*Jump as high as you can on each burpee. If you have a target then jump to it.
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