CrossFit Algiers - CrossFit
7 Rounds for time
11 dead lifts (bw)
100m sprint
Metcon
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Clean and Jerk (5-5-5-5-5)
Warm up to a weight you can use across all five sets and stick with it.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For Time:
Run 1600m
Rest 3:00
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For Time:
1 round of
95/65# hang power cleans, 20 reps
10 ring dips
3 rope climbs
THEN
2 rounds of:
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
1 Round of:
100 double unders
50 squats
95/65# push press, 25 reps
THEN
2 Rounds of:
50 double unders
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Big Sexy (Time)
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Bring A Friend Day (AMRAP - Rounds and Reps)
AMRAP 20:00
200M Run - Together
30 Squats - Break up any way
20 High 5 Sit-Ups - Together