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Bernese Mountain Dog

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

5 Rounds For Quality:

10 Pistols / leg

10 V-ups

Stretching:

3 Sets:

10 Scap Pull-ups

20 Walking Hamstring Stretch Steps

10 Kip Swings

:30 Alternating Upward/Downward Dog

Metcon (No Measure)

Accessory:

5 Rounds For Quality:

10 Pistols / leg

10 V-ups

Stretching:

3 Sets:

10 Scap Pull-ups

20 Walking Hamstring Stretch Steps

10 Kip Swings

:30 Alternating Upward/Downward Dog

Workout

Bernese Mountain Dog (Weight)

Rx’D:

On a 20:00 Clock:

1 Power Clean (205/135#)

1 Front Squat

100m DB Farmer Carry (50/35#)*

*Add 1 rep to power clean and 1 rep to front squat after each round completed. Stop when the clock runs out or you complete the round of 10.
Level 2:

On a 20:00 Clock:

1 Power Clean (155/105#)

1 Front Squat

100m DB Farmer Carry (35/25#)

Level 1:

On a 20:00 Clock:

1 Power Clean (95/65#)

1 Front Squat

100m DB Farmer Carry (25/15#)

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