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SumoMG

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CrossFit Algiers, WBBC NOLA – CrossFit

Weightlifting

Sumo Deadlift (3-3-3-3-3)

Warm up to a heavy set of three, then stay at that weight across 5 sets.

Metcon

Metcon (Weight)

Take approximately 50% of weight off bar, then each minute on the minute for 10 minutes, complete 5 SDLHP. Post weight to comments.

Foundations MWF Session A

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CrossFit Algiers, WBBC NOLA – Foundations M/W/F

Warm-up

200m Row

10 pushups

10 situps

10 ring rows

5 air squats to target

Hip mobility drills

Repeat 5 air squats

Skill instruction

Intro to Back Squat,

goblet squat, Front Rack Position,

Front Squat

Complete 3 sets of 5 barbell back squat reps with increasing weights to a target, alternating with a partner.

Metcon

CFA Baseline (Time)

400m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

Dave and Thrusters

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Announcements

Order your MURPH 2017 t-shirt NOW! Pre-orders only – $25 and 10% profit goes to SEAL Foundation. Sign up at the gym or message us w/size and tank or t-shirt.

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Reps)

With a continuously running clock, complete 5 thrusters each minute. Continue adding 20 lbs every 5 minutes as long as you are able.

00:00-05:00, use 55/75

5:00-10:00, use 75/95

10:00-15:00, use 95/115

15:00-20:00, use 115/135

and so on …

Post number of minutes completed to comments. Must meet all standards of thruster movement to be Rx.

Taylor

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Announcements

Order your MURPH 2017 t-shirt NOW! Pre-orders only – $25 and 10% profit goes to SEAL Foundation. Sign up at the gym or message us w/size and tank or t-shirt.

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-ups