CrossFit Algiers - CrossFit
Workout
Push Jerk (5-5-5-3-3-3-1-1-1)
Rx'D:
Push Jerk
5-5-5-3-3-3-1-1-1
Level 2:
Push Jerk
5-5-5-3-3-3-1-1-1
Level 1:
Push Jerk
5-5-5-3-3-3-3-3-3
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
12 Seated Alternating DB Press
12 DB Lateral Raises*
12 DB Front Raises*
*Use banded options as needed.
Stretching:
3 Sets:
10 PVC Pass Through
10 Seated Wall Slides
:30 Banded Arm Stretch Each Arm
10 Scap Pull-ups
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