CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Scotty (AMRAP - Rounds)
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (3 Rounds for reps)
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/35-lb. dumbbell snatches
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Max Effort 2:00 Double Under Test (AMRAP - Reps)
Max effort double unders in 2:00.
Metcon
Metcon (No Measure)
5 attempts at each of the following:
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
4 rounds for time of:
25 push-ups
95/65#-lb. front squats, 20 reps
95/65#-lb. push presses, 20 reps
25 sit-ups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Nicole (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
5 rounds for reps of:
1 minute of box jumps, 24/20-in. box
1 minute of wall-ball shots, 20/14-lb. ball
1 minute of rowing (calories)
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Back Squat (5-5-5-5-5)
Work up to a heavy set of 5 and stay at that weight across all five sets.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (10 Rounds for reps)
10 1-minute rounds of:
185-lb. thrusters, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Clean and Jerk (5-5-3-3-3-1-1-1-1)
Work up to a heavy set of 1.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
21-15-9 reps for time of:
Hang squat cleans, 50#/35# dbs
Handstand push ups