CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots, 20/14#
12:00 cap
Metcon (Time)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Emily (Time)
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
7 two-minute rounds of: 200m sprint and max reps of 185#/125# jerks
No rest between rounds
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Front Squat
Dumbbell Lunges
Stiff Legged Deadlift
Barbell Hip Thrusts
Pull-ups
Dumbbell Rows
dumbbell bicep curls
hammer curl
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
400m Row
PVC pipe good mornings, pass throughs, whirly birds 10 x 2
Gymnastics
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (4 Rounds for time)
4 rounds, each for time, of:
800m run
Rest as needed between efforts
Post all times to rounds
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Kev (AMRAP - Rounds and Reps)
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
21-15-9
db squat clean thrusters, 50/35#
Pull ups
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Skill instruction
Introduction to the Olympic Lifts.
Clean
Push Jerk
Split Jerk
Overhead squat/snatch