CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
Tabata
Sit Ups (V-Ups Rx+)
Squat Thrusts (Burpees Rx+)
Single Unders (Dubs Rx+)
Farmer's Walk turf length 35/50 or Rx+53/70kb
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Metcon
Foundations Session C (AMRAP - Reps)
15:00 Each Minute on the Minute (EMOM)
1 deadlift at 85% of 3rd set weight
5 ring rows
5 goblet squats
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
21-15-9 reps for time of:
Deadlifts
Box jumps
8:00 time cap
Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Metcon
Foundations Session B (AMRAP - Rounds and Reps)
As many rounds and reps as possible (AMRAP) in 12:00 of:
200m run
20 lunges (10 each leg)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Front Squat (3-3-3)
Thruster (3-3-3)
Push Jerk (3-3-3)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Distance)
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
4 rounds of:
50 foot walking lunges with a med ball - 25ft each partner
10 Sycronized partner burpee double taps