CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
4 RFT:
20 OVHS, 95/65#
20 box jumps, 24/20 inch box
RX Plus:
115#/95
30/24 inch
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon
Metcon (Time)
5 RFT of:
400m run
10 pushups
15 situps
RX Plus -
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Deadlift (3-3-3-3-3-3)
If you have tested a 3 rep max recently, pick a weight to stay at over all sets. Newer athletes may add weight over sets.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
21 pull ups
21 ring dips
21 push jerks, 95#/65#
15 pull ups
15 ring dips
15 push jerks, 95/65
9 pullups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Sisson (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Overhead Squat (10-5-3-1-1-1-3-5-10)
Score heaviest set of 3
CrossFit Algiers - CrossFit
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats