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Amanda – HAMplan

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CrossFit Algiers - CrossFitWorkoutAmanda - 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 45/35Accessory & StretchingMetcon (No Measure)Accessory: AMRAP 7 10 Weighted Sit-ups 10 DB Side Bends / Side Stretching:…

Reef Shark

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CrossFit Algiers - CrossFitWorkoutReef Shark (Time)Rx'D: For Time: 40-30-20-10 Toes-to-Bar Burpee Broad Jump (Jump 2' forward)Level 2: For Time: 30-20-20-10 Toes-to-Bar 30-20-20-10 Burpees Broad Jump (Jump 2' forward) Level 1: For Time: 40-30-20-10 Laying Toes-to-Bar 20-15-10-5 Burpee to PlateAccessory & StretchingMetcon (No Measure)Accessory: 3 Sets: 12 Bumper Plater Tempo Curls*…

Salmon Shark

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CrossFit Algiers - CrossFitWorkoutSalmon Shark (AMRAP - Rounds and Reps)Rx'D: AMRAP 15: 10 Eccentric Ring Flye + Pushup 20 DB Lunge Thrusters* (35/20#) 30 Russian Twist with Single DB *10 Right Arm & 10 Left Arm https://www.youtube.com/watch?v=SYIIVvElHBoLevel 2: AMRAP 15: 10 Eccentric Ring Flye + Pushup 20 DB Lunge Thrusters*…

HAM at Home – 08AUG20

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CrossFit Algiers - Home WorkoutsWarm-upWarm-up (No Measure):30 of Each: High-Knee Karaoke Over the Hurdle Knee to Chest Figure Four and Lunge Torso Twist Toe Touch High Knees Butt Kickers Straight Leg Run Side Shuffle Side Shuffle Jumping Jack [Warm-up Demos](https://www.youtube.com/watch?v=VW42KKmjEZY)WorkoutMetcon (AMRAP - Rounds and Reps)Equipment: 3 Rounds: 50 Good Morning…