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Australian Shepherd

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

HAMrap 5:

10 Barbell Rollouts

10 Barbell Shrugs

Stretching:

Accumulate 3:00 practicing a split

Workout

Australian Shepherd (Time)

“Australian Shepherd”

For Time:

1600m Run

40 Power Cleans (155/105#)

800m Run

20 Power Cleans

400m Run

10 Burpee Box Jump Overs (24/20″)
Level 2:

For Time:

1600m Run

40 Power Cleans (95/65#)

400m Run

20 Power Cleans

400m Run

10 Burpee Box Jump Overs (24/20″)

Level 1:

For Time:

800m Run

40 Power Cleans (45/35#)

400m Run

20 Power Cleans

200m Run

10 Burpee Box Step Overs (14/10″)

Extra Work

Extra Work – Week of 20JULY20 (No Measure)

Midline 1: Tuesday

4 Rounds:

:20 Alternating Feet V-ups

:10 Rest

:20 Russian Twist

:10 Rest

:20 Single Arm Plank – Right

:10 Rest

:20 Single Arm Plank – Left

:10 Rest

Midline 2: Saturday

3 Rounds:

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

10 Glute-Hamstring Raises

10 Strict Toes-to-Bar

Engine: Monday

Assault Bike

4 Rounds

2:00 Easy Pace

1:00 Hard Pace

:30 Sprint Pace

– Rest 3:00 btw. Rounds

Skill Strength 1: Friday

EMOM 20:

Even: :30 Strict Handstand Push-ups

Odd: 5 Back Squats (50% of 1RM)

Skill Strength 2: Saturday

Snatch Complex:

10 Sets:

1 Snatch Pull

1 Snatch

1 Hang Snatch

1 Overhead Squat

*Rest as needed between sets