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Leonberger

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets:

10 DB Bent Over Row / Arm

15 Pike-ups on Rower

10 DB Pullover

Stretching:

2 Sets:

10 Arm Circle Forward

10 Arm Circles Backward

10 Arm Swings Front to Back

10 Scap Pull-ups

10 Band Pull Aparts

10 Prone Snow Angles

Workout

Leonberger (AMRAP – Rounds and Reps)

“Leonberger”

EMOM 24:

1) 18/14 Calorie Row

2) 60 Double Unders

3) 12 Alt. DB Snatch (75/50#)

4) Rest
Level 2:

EMOM 24:

1) 16/12 Calorie Row

2) :40 Double Under Practice

3) 12 Alt. DB Snatch (50/35#)

4) Rest

Level 1:

EMOM 24:

1) 12/8 Calorie Row

2) 60 Single Unders or :40 of Singles

3) 12 Alt. DB Snatch (25/15#)

4) Rest

Extra Work

Extra Work – Week of 20JULY20 (No Measure)

Midline 1: Tuesday

4 Rounds:

:20 Alternating Feet V-ups

:10 Rest

:20 Russian Twist

:10 Rest

:20 Single Arm Plank – Right

:10 Rest

:20 Single Arm Plank – Left

:10 Rest

Midline 2: Saturday

3 Rounds:

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

10 Glute-Hamstring Raises

10 Strict Toes-to-Bar

Engine: Monday

Assault Bike

4 Rounds

2:00 Easy Pace

1:00 Hard Pace

:30 Sprint Pace

– Rest 3:00 btw. Rounds

Skill Strength 1: Friday

EMOM 20:

Even: :30 Strict Handstand Push-ups

Odd: 5 Back Squats (50% of 1RM)

Skill Strength 2: Saturday

Snatch Complex:

10 Sets:

1 Snatch Pull

1 Snatch

1 Hang Snatch

1 Overhead Squat

*Rest as needed between sets