Fri 051121
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)Build to a Heavy 3reps ( approx 80-85%) for 3 set of 3CF: Metcon (Time)3 Rounds 20 Alt DB Squat Clean & Split Jerk 50/35lbs 20 GHD Sit Up [...]
Thur 041121
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)Build to a heavy fast singleCF: Snatch (1-1-1-1-1)Build to a heavy singleCF: Snatch Pull (3-3-3-3-3)Build to a heavy 3reps for 2 sets of 3repXtra: Metcon (No Measure)5 Rounds 20 [...]
Wed 031121
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)Build to a heavy set of 3 repsCF: Metcon (Time)Run 600m 21 HSPU 21 Snatch 43/30kg Run 400m 12 HSPU 12 Snatch Run 200m 9 HSPU 9 Snatch Rx+ [...]
Tue 021121
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)Build up to a heavy SingleCF: CFX Complex 3.0 (AMRAP - Rounds and Reps)EMOM 20min 1 Deadlift 53/35kg 1 Clean 1 Hang Clean 1 Front Squat 1 Push Jerk [...]
Mon 011121
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)Five Rounds 12 Deadlift 9 Hang Clean 43/30kg 6 Bar facing burpees Rx+ 61/43kg 30 Double Unders Age GP 38/25kg Rx+ 53/35kgXtra: Snatch (1-1-1-1-1)Xtra: Max Height Box [...]
Sat 301021
CrossFit Effects - CrossFitPart: Metcon (Time)60 Clean & Jerk. 400m run (Both) 10 Rounds Synco 5 Pull ups 10 Push Ups 15 Squats Then Run 200m(Both) Total Time
Achieve Your Fitness Goals at CFX
Flexible membership packages to suit all levels of training to help achieve your fitness goals