Thur 030222
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)
Wed 020222
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)CF: Metcon (Time)21-18-15-12-9 HSPU KB Swing 24/16kg 1 Rope Climb 200m RunXtra: Push Jerk (1-1-1-1-1)
Tue 010222
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Five Rounds 5 Muscle Ups 15 Push Ups 20 Sit ups 40 Squats
Mon 310122
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Metcon (Time)Five Round 9 Deadlift 43/30kg 6 Hang Clean & Jerk 3 Squat Clean & Jerk 1 Thruster Rx+ 61/43kg Age GP 38/25kg Rx+53/35kgXtra: Snatch Pull (3-3-3-3-3)
Sat 290122
CrossFit Effects - CrossFitPartn: Metcon (Time)50 Snatch / Hang 43/30kg 200m Run 50 Clean / Front Rack 200m Run 50 Push Press / Front Rack 200m Run
Fri 280122
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)30-20-10reps DB Snatch 22.5/15kg Pull up Pistol Squats 400m RunXtra: Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
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