Snaggletooth Shark

jodi@crossfita…
Wednesday, August 19, 2020 - 19:00

CrossFit Algiers - CrossFit


Workout

Snaggletooth Shark (AMRAP - Rounds and Reps)


Rx'D:

AMRAP 6:

25/18 Calorie Row

25 DB Bench Press (50/35#)



- Rest 3:00



AMRAP 6:

25/18 Calorie Row

25 Ring Push-ups
Level 2:

AMRAP 6:

25/18 Calorie Row

25 DB Bench Press (35/25#)



- Rest 3:00



AMRAP 6:

25/18 Calorie Row

18 Ring Push-Ups



Level 1:

AMRAP 6:

15/10 Calorie Row

25 DB Bench Press (20/15#)



- Rest 3:00



AMRAP 6:

15/10 Calorie Row

10 Ring Push-Ups

Accessory & Stretching

Metcon (No Measure)


Accessory:

3-5 Sets:

15 Two Handed DB Bent Over Row

15 Pike Ups On Rower

10 DB Hang Muscle Cleans



Stretching:

3 Sets:

:30 Alternating Scorpion Stretch

:30 Alternating Elbow to Instep

:30 T Spine Rotation & Reach in Plank

Extra Work

Extra Work - Week of 17AUG20 (No Measure)


Midline 1: Monday

4 Sets:

10 Windshield Wipers / Side

20 Russian Twists / Side

30 V-ups



Midline 2: Tuesday

2 Sets:

AMRAP 7:

3-6-9-12..etc

Toes-to-Bar

* 9 Ring Push-ups or 9 Regular Push-ups in between sets

- Rest 3:00 btw. sets.



Skill: Saturday

5 Rounds:

AMRAP 2:30:

250/200m SkiErg

Max Bar Muscle-ups, Chest-to-Bar, or Pull-ups with time remaining.

- Rest 1:00 btw. AMRAP's

*Sub any machine for skierg.



Engine 1: Wednesday

4 Sets:

Every 8 Minutes:

20 Burpees-to-target

30/24 Calorie Machine (Machine of your choice)

20 Burpees-to-target