CrossFit Algiers - CrossFit
Workout
Thresher Shark (Time)
Rx'D:
For Time:
7 Rounds:
45 Double Unders
9 Hang Power Snatch (95/65#)
Level 2:
7 Rounds:
25 Double Unders
9 Hang Power Snatch (75/55#)
Level 1:
7 Rounds:
75 Single Unders
9 Hang Power Snatch (45/35#)
Accessory & Stretching
Metcon (No Measure)
Accessory:
3 Sets:
10 Snatch Grip RDLs
20 DB Strict Press (10 / side)
30 Calf Raises
Stretching:
3 Sets:
5 Push-up to Downward Dog
10 Bootstrappers
15 Single Leg Deadlifts / Side
Extra Work
Extra Work - Week of 03AUG20 (No Measure)
Midline 1: Wednesday
3 Sets:
20 Plank Position DB Row
20 Slow Sit-ups*
*:03 up and :03 down.
Midline 2: Monday
2 Sets:
150' Sandbag Bearhug Carry (150/100#)
20 Banded Side Steps (Right)
20 Banded Side Steps (Left)
40 Banded March in-Place
Skill 1: Tuesday
For Time:
21-15-9
Push Press (185/125#)
Ring Rows (Make them challenging)
*Adjust weights as needed
Skill 2: Saturday
AFSAP*:
300' Handstand Walk
*As Few Sets as Possible
or
Max distance/practice in 7:00