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Emerald

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CrossFit Algiers – CrossFit

Workout

Emerald (Time)

Rx’D:

0-10:00

21-15-9

Wall Ball Shots (20/14#)

Deadlift (225/155#)

10:00-20:00

21-15-9

Wall Ball Shots

Power Clean (135/95#)

20:00-30:00

21-15-9

Wall Ball Shots

Push Press (95/65#)
Level 2:

0-10:00

21-15-9

Wall Ball Shots (14/10#)

Deadlift (155/105#)

10:00-20:00

21-15-9

Wall Ball Shots

Power Clean (115/80#)

20:00-30:00

21-15-9

Wall Ball Shots

Push Press (75/55#)

Level 1:

0-10:00

15-12-6

Wall Ball Shots (10/8#)

Deadlift (95/65#)

10:00-20:00

15-12-6

Wall Ball Shots

DB Power Clean (20/15#)

20:00-30:00

15-12-6

Wall Ball Shots

DB Push Press (20/15#)

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

25 Banded Step-up / leg

10 Barbell Roll-Outs

Stretching:

3 Sets:

5 Scorpion Stretch / side

:30 Table Top Hold

Extra Work

Extra Work – Week of 07SEP20 (Time)

Midline 1: Tuesday

5 Rounds:

100′ Double KB Front Rack Carry (53/35#)

10 Hanging Straight Leg Raises

1:00 Plank Hold

Midline 2: Saturday

4 Sets:

15 Weighted Hip Bridges

20 Weighted Hip Extension

10 Heavy Russian Kettlebell Swing

Skill: Wednesday

For Quality:

EMOM 10:

:20 Max Ring or Bar Muscle-ups

:40 Rest

Engine: Friday

10 Rounds:

Every 3:00

250/200m Row

10 Lateral Burpees Over Rower