CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
8 Rounds for Time:
13 Deadlifts (185/125)
17 Wallballs (20/17)
400 m run
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Bench Press (3-3-3-3-3)
Warm up to a heavy set of three, and then use the same weight across all five sets.
Bench Press (3-3-3-3-3)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Rich (Time)
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
100 good mornings with barbell. Each time you break a set, stop and perform 15 wallball shots. Post weights for barbell and wallball in comments.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5 Rounds for Time of:
Run 400m
Rest 2:00
Score total time
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
5 Rounds of 45 sec. ON, 15 seconds off, alternating movements on the squat cleans ...
-Sandbag Squat Clean
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15'
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 12 minutes of:
50/35-lb. dumbbell deadlifts, 9 reps
6 burpees
50-lb. dumbbell power cleans, 3 reps
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions