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Thresher Shark

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CrossFit Algiers – CrossFit

Workout

Thresher Shark (Time)

Rx’D:

For Time:

7 Rounds:

45 Double Unders

9 Hang Power Snatch (95/65#)
Level 2:

7 Rounds:

25 Double Unders

9 Hang Power Snatch (75/55#)

Level 1:

7 Rounds:

75 Single Unders

9 Hang Power Snatch (45/35#)

Accessory & Stretching

Metcon (No Measure)

Accessory:

3 Sets:

10 Snatch Grip RDLs

20 DB Strict Press (10 / side)

30 Calf Raises

Stretching:

3 Sets:

5 Push-up to Downward Dog

10 Bootstrappers

15 Single Leg Deadlifts / Side

Extra Work

Extra Work – Week of 03AUG20 (No Measure)

Midline 1: Wednesday

3 Sets:

20 Plank Position DB Row

20 Slow Sit-ups*

*:03 up and :03 down.

Midline 2: Monday

2 Sets:

150′ Sandbag Bearhug Carry (150/100#)

20 Banded Side Steps (Right)

20 Banded Side Steps (Left)

40 Banded March in-Place

Skill 1: Tuesday

For Time:

21-15-9

Push Press (185/125#)

Ring Rows (Make them challenging)

*Adjust weights as needed

Skill 2: Saturday

AFSAP*:

300′ Handstand Walk

*As Few Sets as Possible

or

Max distance/practice in 7:00