CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
11:00 cap
3 RFT of:
30 pull ups
400m run
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
20 Medicine Ball Front Squats
10 Medicine Ball Sit-Ups
10 WallBalls
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
4 RFT of:
25 push presses, 65/95#
400m run
100 double unders
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Hang Power Snatch (1-1-1-1-1-1-1-1-1-1)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For Time:
40-30-20-10 reps for time of:
30/24-inch box jumps
GHD sit-ups
12:00 cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5 RFT of:
400m run
15 left arm kb power snatches
15 right arm kb power snatches
35/26#
16:00 cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Amy the Champ (Time)
For time:
50 Squats
10 burpees
40 sit ups
10 burpees
30 alternating leg lunges
10 burpees
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Deadlift (7-7-7-7-7-7-7)
Find a challenging 7 rep weight, and use the same weight across all 7 sets. No dropping or stopping in 7 reps.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Distance)
Row or Run as far as you can in 45:00