CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Shoulder Press (3-3-3-3-3-3-3)
Work up to a heavy three rep, and stay at that weight across 7 sets
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
55 double unders
15 chest to bar pullups
155# hang power cleans, 5 reps
Announcements
Order your MURPH 2017 t-shirt NOW! Pre-orders only - $25 and 10% profit goes to SEAL Foundation. Sign up at the gym or message us w/size and tank or t-shirt.
CrossFit Algiers, WBBC NOLA - CrossFit
Announcements
Order your MURPH 2017 t-shirt NOW! Pre-orders only - $25 and 10% profit goes to SEAL Foundation. Sign up at the gym or message us w/size and tank or t-shirt.
CrossFit Algiers, WBBC NOLA - CrossFit
CrossFit Algiers, WBBC NOLA - CrossFit
Deck of cards. Something for everyone.
Metcon
Metcon (No Measure)
Deck of Cards
Perform individually or as a team
Teams can split reps or alternate cards
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 20:00 of:
10 L-pullups
10 handstand push ups
20 hip extensions
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10:00 of :
12 DB deadlifts
9 DB hang squat cleans
6 DB push jerks
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
Rope climbs, 2 ascents
10 ring dips
20 sit ups
RX Plus - strict dips, GHDs