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Crystal Quartz

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CrossFit Algiers - CrossFitWorkoutCrystal Quartz (Time)Rx'D: For Time: 21-15-9 Overhead Squat (135/95#) 42-30-18 DeadliftLevel 2: For Time: 21-15-9 Overhead Squat (95/65#) 42-30-18 Deadlift Level 1: For Time: 21-15-9 Overhead Lunge (75/55#) 42-30-18 DeadliftAccessory & StretchingMetcon (No Measure)Accessory: 3 Sets: Barbell Curl 21's 21 Tricep Extensions --- Substitute a bumper plate…

Half Dome

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CrossFit Algiers - CrossFitWorkoutHalf Dome (Time)Rx'D: On a 25:00 Clock: Every 5:00: 500/400m Bike 250/200m Row *Rest in the remaining time.Level 2: On a 25:00 Clock: Every 5:00: 500/400m Bike 250/200m Row Level 1: On a 25:00 Clock: Every 5:00: 400/300m Bike 200/150m RowAccessory & StretchingMetcon (No Measure)Accessory: 3-5 Sets…

HAM at Home – 15SEP20

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AnnouncementsDriven Nutrition orders are due by the 15th. Put em in here!!! https://docs.google.com/forms/u/2/d/e/1FAIpQLSd6pLloei_1eZJi9OoxNEHXVBonYgSxS64btC7_ky_bnQCEMw/formResponseCrossFit Algiers - Home WorkoutsWarm-upWarm-up (No Measure)[Backpack Complex Warm-up](https://www.youtube.com/watch?v=rbP5-rbancY) --- Use a light DB in place of your backpack.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP 10 1 DB Strict Press 1 DB Deadlift 1 Burpee Over DB 2 DB…

Power Clean & Jerk 3-3-2-2-1-1-1-1-1

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AnnouncementsDriven Nutrition orders are due by the 15th. Put em in here!!! https://docs.google.com/forms/u/2/d/e/1FAIpQLSd6pLloei_1eZJi9OoxNEHXVBonYgSxS64btC7_ky_bnQCEMw/formResponseCrossFit Algiers - CrossFitWorkoutClean and Jerk (3-3-2-2-1-1-1-1-1)Rx'D: Power Clean & Jerk 3-3-2-2-1-1-1-1-1 Level 2: Power Clean & Jerk 3-3-2-2-1-1-1-1-1 Level 1: Power Clean & Jerk 3-3-2-2-1-1-1-1-1Accessory & StretchingMetcon (No Measure)Accessory: 3-5 Sets: 10 Strict DB Upright Rows 15…

HAM at Home – 14SEP20

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AnnouncementsDriven Nutrition orders are due by the 15th. Put em in here!!! https://docs.google.com/forms/u/2/d/e/1FAIpQLSd6pLloei_1eZJi9OoxNEHXVBonYgSxS64btC7_ky_bnQCEMw/formResponseCrossFit Algiers - Home WorkoutsWarm-upWarm-up (No Measure)AMRAP 6:00 14 Walking Hamstring Scoop Stretch 14 Skier Jumping Jacks 7 Good Morning Stagger Right Foot Forward 7 Good Morning Stagger Left Foot ForwardWorkoutMetcon (Time)For Time: 100 Air Squats 20 DB…

Jason

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AnnouncementsDriven Nutrition orders are due by the 15th. Put em in here!!! https://docs.google.com/forms/u/2/d/e/1FAIpQLSd6pLloei_1eZJi9OoxNEHXVBonYgSxS64btC7_ky_bnQCEMw/formResponseCrossFit Algiers - CrossFitWorkoutJason (Time)Rx'D: For Time 100 Air Squats 5 Muscle-Ups 75 Air Squats 10 Muscle-Ups 50 Air Squats 15 Muscle-Ups 25 Air Squats 20 Muscle-Ups* *25:00 Time Cap.Level 2: For Time 100 Air Squats 5 Muscle-Ups…

HAM at Home – 13SEP20

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CrossFit Algiers - Home WorkoutsWarm-upWarm-up (No Measure)3 Sets: 1:00 Jog or Jog in Place 10 Cuban Press (PVC, Broomstick, or Unweighted) 10 Prone Snow Angel (lying down, facedown) 10 External Rotation Drill Each Arm [Standing Snow Angel](https://www.youtube.com/watch?v=3cUPsMm4QD4&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=44&t=0s) [External Rotation Drill(https://www.youtube.com/watch?v=7fENv4Ele_Y&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=48) [Cuban Press](https://www.youtube.com/watch?v=zMwkFVwEM4M&list=PLb25h6SbZir7Up4Q3MxyF3V2yfZuKPX2W&index=50)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP 15: 30 DB…

Citrine

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CrossFit Algiers - CrossFitWorkoutCitrine (Time)Rx'D: 21-15-9 Calorie Row Weighted Box Step Overs (24/20") (35/20#) Ring DipsLevel 2: 21-15-9 Calorie Row Weighted Box Step Overs (24/20") (25/15#) Jumping Ring Dips Level 1: 15-12-9 Calorie Row Weighted Box Step Overs (20/12") (15/10#) Box Assisted DipsAccessory & StretchingMetcon (No Measure)Accessory: 3 Sets: 15…