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Amanda – HAMplan

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CrossFit Algiers – CrossFit

Workout

Amanda – HAMplan (Time)

“Amanda”

9-7-5

Muscle Ups

Squat Snatch (135/95#)
Level 2:

12-10-8

Muscle-up transition from floor

9-7-5

Squat Snatch 95/65#

Level 1:

12-8-6

Ring row

Jumping ring dip

Power Snatch 45/35

Accessory & Stretching

Metcon (No Measure)

Accessory:

AMRAP 7

10 Weighted Sit-ups

10 DB Side Bends / Side

Stretching:

EMOM 7:

7 Overhead Squat Therapy Squats*

*Squat to a ball while facing a wall. 2 seconds down and then 2 seconds up.

Extra Work

Extra Work – Week of 10AUG20 (No Measure)

Midline 1: Monday

Not For Time:

3 Rounds:

20 Hollow Hold DB Bench Press

100′ DB Overhead Walk

20 V-Ups

100′ DB Overhead Walk

Midline 2: Friday

Not For Time:

4 Sets:

15 Weighted Sit-Ups

30 Glute Bridges

:30 Flutter Kicks

Skill 1: Wednesday

EMOM 10:

5-10 Strict Handstand Push-Ups

Engine 1: Tuesday

For Max Distance:

2 Rounds:

Bike as far as possible at 100+ RPM

– Rest 3:00

Bike as far as possible at 95+ RPM

– Rest 3:00

Bike as far as possible at 90+ RPM

– Rest 6:00*

*Damper at 4 for all intervals.