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Sabretooth

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CrossFit Algiers – CrossFit

Accessory & Stretching

Metcon (No Measure)

Accessory:

N/A

Stretching:

3 Sets:

:30 Banded Hamstring Stretch

:30 Banded Shoulder Stretch

:30 Doorway Stretch (each arm)

Workout

Sabretooth (AMRAP – Rounds and Reps)

Rx’D:

AMRAP 20:

5 Squat Cleans (225/155#)

15 Pull-ups

200m Run
Level 2:

AMRAP 20:

5 Squat Cleans (135/95#)

8-15 Pull-ups

200m Run

Level 1:

AMRAP 20:

5 Squat Cleans (75/55#)

10 Ring Rows or Band Assisted

200m Run

Extra Work

Extra Work – Week of 22JUNE20 (No Measure)

Midline 1: Friday

:60 Plank*

50′ Crab Walk (hips as high as possible)

:60 Plank (right arm off ground)*

50′ Crab Walk (Hips as high as possible)

:60 Plank (left arm off ground)*

50′ Crab Walk (hips as high as possible)

:60 Plank (left foot off ground)*

50′ Crab Walk (hips as high as possible)

:60 Plank (right foot off ground)*

50′ Crab Walk (hips as high as possible)

*Accumulate your time in the plank before moving to the crab walk*

Midline 2: Monday

5 Rounds:

10 DB or KB Windmills (5 right & 5 left)

5 Dragon Flags (:05 descent on each rep)

Skill 1: Tuesday

EMOM 20:

Even: 1-3 Strict Muscle-ups

Odd: 15 GHD Sit-ups

Skill 2: Wednesday

EMOM 10:

Every :60:

5 Touch-and-Go Power Snatch

*Try to maintain at least 60% of your best snatch for the entire 10:00*