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Johnson

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here

No Bull Pull

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

10 rounds for time of:

3 weighted pull-ups, 45 lb./25#

5 strict pull-ups

7 kipping pull-ups

For weighted pull-ups, place a dumbbell between the legs above crossed ankles or use a dip belt and plate.

Then continue with strict pull-ups and kipping pull-ups. You may come off the bar between exercises. Coming off the bar or going to ground during an exercise is a no rep.

Post time to score , weights used and number of sets to completion in comments.

Foundations MWF Session D

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

Warm-up

Intro to Jump ropes in warm up/ 5:00 Jumprope practice

Hip Mobility Drill #1 Intro to GHD

Intro to pull up variations/scaling options

Intro to Kettlebell swing

Metcon

Metcon (Time)

Bootstrap Helen

3 Rounds for Time

400m run

21 kettlebell swings

12 Jumping pullups or other pullup variation