CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
Modified version of Triple G Chipper from 2017.
For Time:
70 pull ups
60 GHD sit ups
50 pistols
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
10:00 time cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
AMRAP(reps)
Every Minute Counts
(5) 3- Minute rounds
5 Power Cleans
10 Burpees
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
4 RFT of:
500m row
15 HSPUs on parallettes
1 rope climb "double up"
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Front Squat (5-5-5-5-5)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
3 RFT Time of:
1200m Run
20 L pull ups
30 hip extensions
30:00 time cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
AMRAP in 3 Rounds with a partner, partners work together on tire flips and wallballs and alternate on battleropes
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5 rounds for time of:
200-meter farmers carry
20 push-ups, hands on dumbbells
10 push jerks
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
Complete all 8 tabata intervals then rotate to next station. Divide class into groups starting at each of the four stations: