Mon 160821
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 15 Pull Ups 9 Clean 43/30kg 6 Push Jerk Run 200m or Row 250m Rx+ 61/43kg Age GP 38/25kg Rx+ 53/30kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch [...]
Tue 100821
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)9-7-5 Muscle Ups Squat Snatch 43/30kg Run 200m Rx+ 61/43kg Age GP 38/25kg Rx+ 53/30kgHome: GZ 5.2 (Time)20 min AMRAP 10 Alt Pistol Squat 15 Push Ups [...]
Mon 090821
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (Time)"3 Rounds 15 HSPU 10 Hang Clean 43/30kg 20 Sit up Rx+ 61/43kg & GHD Sit Up Age GP 38/25kg Rx+ 53/30kg & GHD Sit UpsHome: GZ [...]
Sat 070821
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 30 Deadlift 225lbs 30 Wall Ball Then Five Rounds 30 Bar Facing Burpee 30 HSPUHome: GZ 4.6 (Time)GZ 4.6 AMRAP in 20min Run 200m / Row 250m 5 [...]
Fri 060821
CrossFit Effects - CrossFitCF: Metcon (Time)15-12-9-6-3reps Snatch 43/30kg T2B HSPUHome: GZ 4.5 (Time)20,18,16,14,12,10,8,6,4,2reps Renegade Rows Burpee Double Under
Wed 040821
CrossFit Effects - CrossFitHome: GZ 4.3 (Time)Run 400m 21 KB/DB Swing 12 Pull ups / Burpee3 Rounds Rx+5rndsCF: The Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 [...]
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