CrossFit Algiers

CrossFit Algiers – CrossFit

Workout

Greenland Shark (Time)

Rx’D:

For Time:

Run 800m

30 Snatch (75/55#)

Run 800m

30 Snatch (95/65#)

Run 800m

30 Snatch (115/75#)
Level 2:

For Time:

Run 800m

30 Snatch (45/35#)

Run 800m

30 Snatch (75/55#)

Run 800m

30 Snatch (95/65#)

Level 1:

For Time:

Run 400m

20 Snatch (45/35#)

Run 400m

20 Snatch (45/35#)

Run 400m

20 Snatch (45/35#)

Accessory & Stretching

Metcon (No Measure)

Accessory:

Pre Workout:

Build up to a heavy Squat Snatch

Post Workout:

3 Sets:

8-12 Snatch Grip RDLs

8-12 Snatch Grip Bent Over Row

8-12 Snatch Grip Shrugs

Stretching:

3 Sets:

:30 Downward Dog

:30 Cuban Press

:30 Shoulder Taps in Push-up

Extra Work

Extra Work – Week of 21AUG20 (Time)

Midline 1: Wednesday

Day 1:

75 Hip Extensions

75 Hollow Rocks

50 Back Extensions

50 Sit-ups

Midline 2: Saturday

Empty Bar Overhead Squats (45/35#)

5 Sets x 20 Reps

*Focus on position and quality of movement

*Go lighter if needed

Skill 1: Tuesday

For Time:

100 Alt. Single Leg Strict Toe-to-Bar (50/50)

*Every time you break: :20 Handstand Hold

Skill 2: Monday

3 Sets:

20 Alt. Single Arm Ring Flye (10/10)

20 Turkish Get-Ups (10/10)

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