CrossFit Algiers

CrossFit Algiers – CrossFit

Workout

Sulfur (AMRAP – Rounds and Reps)

Rx’D:

AMRAP 10:

10 Alt. DB Snatches (50/35#)

10 Double DB Hang Squat Clean
Level 2:

AMRAP 10:

10 Alt. DB Snatches (35/25#)

10 Double DB Hang Squat Clean

Level 1:

AMRAP 10:

10 Alt. DB Snatches (25/15#)

10 Double DB Front Squat

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

40 Alternating DB Hammer Curls

20 DB Tricep Extensions

Stretching:

5 Sets:

:30 Alternating Triangle Pose

:30 Slow Wall Squats

Extra Work

Extra Work – Week of 07SEP20 (Time)

Midline 1: Tuesday

5 Rounds:

100′ Double KB Front Rack Carry (53/35#)

10 Hanging Straight Leg Raises

1:00 Plank Hold

Midline 2: Saturday

4 Sets:

15 Weighted Hip Bridges

20 Weighted Hip Extension

10 Heavy Russian Kettlebell Swing

Skill: Wednesday

For Quality:

EMOM 10:

:20 Max Ring or Bar Muscle-ups

:40 Rest

Engine: Friday

10 Rounds:

Every 3:00

250/200m Row

10 Lateral Burpees Over Rower