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.