CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
55 handstand push ups
55 calorie row
55 wall ball shots
55 deadlifts
Use the same weight you used in 16.4/17.3
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
2k Row (Time)
Max Effort 2k Row
Skill instruction
Metcon (No Measure)
15:00 work on "goat"
Coaches will assist in skill development instruction.
CrossFit Algiers - CrossFit
Metcon
Metcon
Metcon (AMRAP - Rounds and Reps)
"Marianne"
AMRAP 24 Minutes
4 Clean & Jerks (185#/125#)
20 Pull-ups
16 Wallballs (20#/14#)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Woehlke (3 Rounds for time)
3 Rounds Each for time:
4 Jerks, 185#
5 Front Squats, 185#
6 Power Cleans, 185#
40 Pull-ups
50 Push-ups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 20:00 of:
200m farmer's carry,
55#/35# dbs OR 53#/35 kbs
100m walking lunge
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Shoulder Press (10-7-5-3-3-1-1-1)
Use appropriate warm up sets, as written or otherwise, to prepare for a heavy 1 rep shoulder press.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (10 Rounds for time)
10 rounds, each for time of:
100m sprint
rest 90 seconds
Post times for each round.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For time:
14/20# med ball cleans, 30 reps
21 body weight bench presses
medball cleans, 25 reps
15 bodyweight bench presses