CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Front Squat (1-1-1-1-1-1-1-1-1-1)
CrossFit Algiers - CrossFit
Warm-up
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP
20 Wallballs 20#/14# 10'/9'
12 AKBS 53#/35#
400m Run
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
CrossFit Games Open 17.3 (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
20:00 AMRAP
10 burpees
20 squats
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Deadlift (10-10-10-10-10)
Pick a weight that is challenging but not to failure and use that across all sets.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For time, fast and heavy
21 db thrusters
Run 400m
18 db thrusters
Run 400m
15 db thrusters
Run 400m
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (3 Rounds for reps)
Three 5:00 rounds for max reps at each station:
From 00:00-2:00: run 400m then double unders
From 2:00-3:00: dumbell push jerks, #35/#20
CrossFit Algiers, WBBC NOLA - CrossFit
Skill instruction
Metcon (No Measure)
Today is RECOVERY DAY!
We will have 10:00 of mobility work, 30 minutes of skill plus run or row, followed by 10:00 of mobility.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
Row 500m or Run 400m
40 situps
Row 1000m or Run 800m
30 situps
Row 1800m or Run 1600m
20 situps