CrossFit Effects - CrossFitCF: Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereCF: Snatch Balance (1-1-1-1-1)Oly: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)Hit a 3 rep maxCF: Squat Clean (1-1-1)Hit a 1 Rep MaxCF: Deadlift (3-3-3)Hit a 3 rep maxExtra: Metcon (Time)5 Rounds 3 Muscle ups 9 Toes through rings 12 Deadlifts 125kg
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)3-5-7-9-12-15 Bar Muscle up Alt DB Snatch 32.5/20kg 10 Alt Pistol SquatsCF: Front Squat (3-2-2-1-1-1)OLY: Hang Clean (3-2-2-1-1-1)OLY: Push Jerk (1-1-1)
CrossFit Effects - CrossFitCF: Bench Press (5-5-5)3 sets at 75-80% of 1RMCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 min 12 Deadlifts 135/95lbs 9 Squat Cleans 6 Push Press 50 Double undersExtra: Metcon (AMRAP - Rounds and Reps)Amrap 12 Min 1 Peg Board 10m Walking Lunge 95lbs 12 Thrusters
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 50 Box Jumps 40 Sit ups 30 KB Swings 24/16kg 20 Pull ups (Rx + C2B) 10 HSPU (Rx + 2 Plates)CF: Behind The Neck Jerk (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)200 Double Unders 21-18-15-12-9-6-3reps Clean & Jerk 135lbs C2B Pull ups T2B 200 Double Unders