Emerald
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
2020 09 11