CrossFit Effects - CrossFitCF: Complex (1-1-1-1-1)1 Deadlift 1 Power Clean 1 Front Squat 1 Push Press 1 Back SquatAchieve the best result without dropping the bar.CF: Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#Extr: Metcon (Time)20-15-10 Foot Handstand walk(in feet) T2B Pistols each leg
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5)CF: Metcon (Time)25-20-15reps GHD Sit Up Deadlift 225lbs DB Hang Clean & Jerk (L)20kg DB Hang Clean & Jerk (R)OLY: Clean and Jerk (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Metcon (Time)50-30-20reps Pull ups Thruster 20/15kg 100Double UndersWeighted Pull-ups (3-2-2-1-1-1)Extra: Metcon (Time)15 Clean & Jerk 155lbs 20m Prowler 80/60kg 12 Clean & Jerk 20m Prowler 9 Clean & Jerk 20m Prowler
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)3 sets of 3 @ 110% of 1RM SnatchCF: Metcon (Time)Run 200m 15 Snatch 95/65lbs 15 HSPU Run 200m 12 Snatch 115/85lbs 12 HSPU Run 200m 9 Snatch 135/95lbs 9 HSPU Run 200m 6 Snatch 155/115lbs 6 HSPU Run 200m 3 Snatch 175/135lbs 3 HSPU Run 200mOLY: Snatch (1-1-1-1-1-1)
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)Your best effort for 3 repsPartn: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 20min 12 KB Snatch 24/16kg 9 Burpee
CrossFit Effects - CrossFitCF: Metcon (Time)Run 600m/Row750m 15-12-9-6-3reps Clean & Jerk 135/95lbs GHD Sit Ups KB Swing 32/24kg Run 600m/Row 750mCF: Back Squat (5-5-5-5-5)Best effort for 5 repsOly: Hang Snatch (1-1-1-1-1)