CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Push Jerk (1-1-1-1-1-1-1)
Warm up and find a 1 rep max in the push jerk.
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
400m Run/Row
Hip capsule mob/post hamstring stretch
Review Goblet Squat and complete 10 w/kettlebell
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
21-18-15-12-9-6-3 for time of:
Double unders
situps
185/155# deadlifts
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
200m run
Intro burpee & lunge
2 Rounds of 3 burpees/4 lunges/5 pushups/6 squats
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Tommy V (Time)
21 Thrusters, 115#
12 Rope Climbs, 15'
15 Thrusters, 115#
9 Rope Climbs, 15'
9 Thrusters, 115#
6 Rope Climbs, 15'
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
Four 4-minute rounds of:
15 wall balls, 20/14# ball, 12/10 ft target.
30 medball cleans, 20/14
Jump rope for max single unders
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Sumo Deadlift (3-3-3-3-3)
Warm up to a heavy set of three, then stay at that weight across 5 sets.
Metcon
Metcon (Weight)
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
200m Row
10 pushups
10 situps
10 ring rows
5 air squats to target
Hip mobility drills
CrossFit Algiers, WBBC NOLA - CrossFit
If you have an extra backpack or two lying around, bring it.