CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)Build upto a heavy singleCF: Metcon (Time)Five Rounds 9 Clean & Jerk 43/30kg 9 Bar Facing Burpee Rx+61/43kg Age GP 38/25kg Rx+53/38kgXtra: Snatch Balance (1-1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)200 Double unders 50-40-30-20-10 Deadlift 225lbs Clean & Jerk 135lbs Pull up Then 200 Double Unders
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1)CF: Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsCF: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Front Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)Three rounds 9 Clean & Jerk 155lbs 15m Hand Walk 5 Bar Muscle Ups
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1)CF: Metcon (Time)21-18-15-12-9reps OHS 38/25kg Run 200m Rx+ 43/30kg Age GP 35/21.5kg Rx+ 38/25kgXtra: Push Press (3-2-2-1-1-1)Xtra: Clean Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Bench Press (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 15min 3 Muscle Ups 6 HSPU 9 SquatsXtra: Metcon (Time)Five Rounds 20Cal Echo 1 legless rope climb