CrossFit Algiers - CrossFit
Accessory & Stretching
Metcon (No Measure)
Accessory:
Slow AMRAP 6:
10 Hang Muscle Snatch
10 Snatch Grip Strict Press
10 Barbell Rollouts
Stretching:
3 Sets:
10 Alternating Downward-Upward Dog
10 T-Spine Twist in Plank
10 Straight Leg Deadlift
Workout
Mount Rainier (Time)
Rx'D:
For Time:
1 Round:
30 Bar Facing Burpees
15 Power Snatch (115/75#)
---
2 Rounds:
20 Burpees Over Bar
10 Power Snatch
---
3 Rounds:
10 Burpees
5 Power Snatch
Level 2:
For Time:
1 Round:
25 Bar Facing Burpees
15 Power Snatch (95/65#)
---
2 Rounds:
15 Burpees Over Bar
10 Power Snatch
---
3 Rounds:
10 Burpees
5 Power Snatch
Level 1:
For Time:
1 Round:
20 Bar Facing Burpees
15 Power Snatch (75/55#)
---
2 Rounds:
15 Burpees Over Bar
10 Power Snatch
---
3 Rounds:
7 Burpee
5 Power Snatch
Extra Work
Extra Work - Week of 08JULY20 (No Measure)
Midline 1: Wednesday
3 Sets:
20 Alt. V-ups
6 Strict Alt. Single Leg Toes-to-Bar
20 Russian Twist
6 Strict Alt. Single Leg Toes-to-Bar
20 Hollow Rocks
6 Strict Alt. Single Leg Toes-to-Bar
Midline 2: Monday
AMRAP 5:
Sandbag hold Banded March Steps (150/100#)
*Get as many steps as possible in 5:00*
*Work to get your knee above your hip on every step*
Skill 1: Tuesday
5 Sets
50' Handstand Walk Around Obstacles
15 Strict Toes to Bar
15 Single Leg Squats Each Leg
Skill 2: Friday
7 Sets:
5 Single Arm Overhead Squats (Right)
5 Single Arm Overhead Squats (Left)
*Goal is to find the heaviest DB that you can perform 5 unbroken reps