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Fran

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CrossFit Algiers - CrossFitWorkoutFran - HAMplan (Time)Rx'D: 21-15-9 Thrusters (95/65#) Pull-UpsLevel 2: 21-15-9 Thrusters 75/55# Pull-ups Level 1: 21-15-9 Thrusters 45/35# Ring rowsAccessory & StretchingMetcon (No Measure)Accessory: Thruster* *Build to a "heavy" 1 rep Stretching: 3 Sets: :30 Banded Pull Apart :30 Banded Side Step / side :30 Banded Good…

Matterhorn

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CrossFit Algiers - CrossFitWorkoutMatterhorn (Time)Rx'D: 3 Rounds: 24 GHD Sit-ups 36 Single Arm DB Hang Power Cleans* (50/35#) 48 Alternating Pistols *Use 1 DumbbellLevel 2: 3 Rounds: 24 GHD Sit-ups** 36 Single Arm DB Hang Power Cleans* (35/25#) 24 Alternating Pistols *Use 1 Dumbbell **Partial Range of Motion Level 1:…

HAM at Home – 25SEP20

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CrossFit Algiers - Home WorkoutsWarm-upWarm-up (No Measure)3-5 Sets: 5 Deck Squats* :30 Doorway Stretch Each Arm 10 Mountain Climbers *Perform a sit-up into a squat. --- [Doorway Stretch](https://www.youtube.com/watch?v=NK8bJxAD_8c&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=52&t=0s)WorkoutMetcon (AMRAP - Rounds and Reps)EMOM 15: 1) :30 Max DB Squat Cleans 2) :30 Max DB Push-ups 3) :30 Max V-ups Bodyweight:…