CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
21-15-9 reps for time of:
Snatches
Box jumps
8:00 cap
Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
With a partner, work for 40 seconds, rest for 20 seconds after each exercise - 3 rounds at each station, then move to the next. One minute rest in between stations.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
2 rounds for time of:
Run 1 mile
100 sit-ups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
12-9-6 reps for time of:
Hang squat cleans
Burpee c2b pull ups
Men: 135 lb.
Women: 95 lb.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
Grace Option A
30 Clean And Jerks
135/95#
Metcon (Time)
Grace Option B
30 Clean and Jerks
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups