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Diamond

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CrossFit Algiers – CrossFit

Workout

Diamond (AMRAP – Rounds and Reps)

Rx’D:

5 Rounds:

AMRAP 3:00*

3 Power Snatch (135/95#)

6 Hang Power Clean

9 Bar Facing Burpees

*Rest 1:00 after each AMRAP 3:00

**Score is total reps, not rounds. Start off at a new round at the beginning of each AMRAP.
Level 2:

5 Rounds:

AMRAP 3:00*

3 Power Snatch (95/65#)

6 Hang Power Clean

9 Bar Facing Burpees

*Rest 1:00 after each AMRAP 3:00

Level 1:

5 Rounds:

AMRAP 3:00*

3 DB Power Snatch

6 DB Hang Power Clean

9 Bar Facing Burpees

*Rest 1:00 after each AMRAP 3:00

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets

15 Snatch Grip Shrugs

12 Barbell Curls

10 Unbroken Behind the Neck Snatch Grip Strict Press*

*Use same weight for all movements.

Stretching:

3 Sets:

:30 Downward Dog

:30 Cuban Press

:30 Shoulder Taps in Push-up

Extra Work

Extra Work – Week of 21SEP20 (No Measure)

Extra Work: Midline 1 – Tuesday

3 Sets Not For Time:

:45 Floor Facing Single Arm Plank, Right Arm

:45 Floor Facing Single Arm Plank, Left Arm

25 Knees Tucked Hollow Rocks

Extra Work: Midline 2 – Monday

5 Sets:

100′ Heavy Farmer Carry

20′ Heavy DB Side Bends Each Side

:60 Hip Extension Hold

— Use the heaviest DB’s or KB’s available to you.

— If you don’t have a GHD for the hip extension hold, then substitute a superman arch hold on the ground.

Extra Work: Strength Skill – Friday

EMOM 15:

1 Power Snatch + 1 Overhead Squat