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Power Clean & Jerk 3-3-2-2-1-1-1-1-1

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CrossFit Algiers – CrossFit

Workout

Clean and Jerk (3-3-2-2-1-1-1-1-1)

Rx’D:

Power Clean & Jerk

3-3-2-2-1-1-1-1-1

Level 2:

Power Clean & Jerk

3-3-2-2-1-1-1-1-1

Level 1:

Power Clean & Jerk

3-3-2-2-1-1-1-1-1

Accessory & Stretching

Metcon (No Measure)

Accessory:

3-5 Sets:

10 Strict DB Upright Rows

15 DB Shrugs

10 Alternating DB Bent Over Row

15 Weighted sit-ups

— Use a moderately weighted set DB’s which allow for large/unbroken sets.

Stretching:

AMRAP 6:00

10 Arm Circles or PVC Pass Through

10 Wall Slides

10 PVC or Unweighted Cuban Press

20 Alternating Hamstring Scoop Stretch

Extra Work

Extra Work – Week of 14SEP20 (No Measure)

Extra Work: Engine 1 – Monday

4 Rounds

:40 Row, Bike, or Ski

:20 Rest

:40 GHD SIt-ups

:20 Rest

:40 Row, Bike, or Ski

:20 Rest

:40 Double Unders

:20 Rest

Extra Work: Engine 2 – Tuesday

5 rounds on a Bike

:30 on/ :30 off (400/300+ Watts)

Rest 2 min

5 rounds

:20 on/ :40 off (450/350+ Watts)

— Measure total calories each round.

Extra Work: Skill – Wednesday

EMOM x 10

1-3 Legless Rope Climbs

— Adjust difficulty of rope climb as needed:

1) Strict Pull-ups Hanging, or

2) Rope Climb

3) Pull to Stand

Extra Work: Skill 2 – Friday

6 Sets:

5 Toes-to-Bar

4 Chest to Bar Pull-ups

3 Bar Muscle-ups

3 Strict Pull-ups

Rest 2:00-3:00