CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5 RFT
30 supermans
5 wall walks
lunge 100 feet
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:00
25 Toes 2 Bar
50 double unders
15 squat cleans, 135/85#
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Split Jerk (1-1-1-1-1-1-1)
Use warm up sets to get to a 1RM. May be taken from the rack.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
9-15-21
Row for calories
95/65# power snatches
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Terry (Time)
For Time:
1-Mile Run
100 Push-Ups
100m Bear Crawl
1-Mile Run
100m Bear Crawl
100 Push-Ups
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Front Squat (5-5-5-5-5)
Use warm up sets - suggested 12-10-10-8 then adding weight to get to a heavy set of five.