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Heavy & Skill – Push Press/Single Under

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CrossFit Algiers – CrossFit

Workout

Heavy & Skill – Push Press/Single Under (Weight)

Rx’D:

EMOM 20:

Even: 75 Single Unders

Odd: 3 Push Press*

*Increase weight as needed, avoid building up to failure.
Level 2:

EMOM 20:

Even: 75 Single Unders

Odd: 3 Push Press*

*Increase weight as needed, avoid building up to failure.

Level 1:

EMOM 20:

Even: 75 Single Unders

Odd: 5 Push Press*

*Increase weight as needed, avoid building up to failure.

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

20 Snatch Grip Strict Press (Light load)

20 Snatch Grip Bent Over Row

Stretching:

3 Sets:

20 Soldiers Kicks

20 Alternating Single Leg Toe Touch

:30 Calf Stretch / Leg

Extra Work

Extra Work – Week of 12OCT20 (No Measure)

Extra Work: Midline 1

5 Rounds:

30 Flutter Kicks*

5 Slow Dragonflys**

30 Russian Twist

5 Slow Dragonflys

*Every time a foot goes up, thats 1rep.

**Try to maintain a :7-:10 negative on your dragonflys.

Extra Work: Skill 1

4 Rounds:

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

:60 Superman Hold on GHD

Extra Work: Engine 1

3 Rounds:

Run 200m

10 Sandbag Over Shoulder (100/70#)

Run 400m

8 Sandbag Over Shoulder

Run 600m

6 Sandbag Over Shoulder

*Sub Barbell Power Cleans 115/70#

Extra Work: Engine 2

3 Sets:

4 Rounds:

150m Row (Fast)

250m Row (Slow)