Saturday 240318
CrossFit Effects - CrossFitPart: Metcon (Time)21,18,15,12,9,6,3reps DB Squat Clean & Press 20/10kg T2B KB Swing 32/24kg 200m Run together
Fri 230318
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Three Rounds 12 Deadlift 130/90kg 9 Power Clean 85/60kg 6 Push Jerk 60/43kg 200m RunOLY: Snatch (1-1-1-1-1)CF,CF: Metcon (Time)After 3 Minutes Rest 3-6-9-12-15-18-21 Bar Facing Burpee Box Jump 24",,
Thursday 220318
CrossFit Effects - CrossFitCF: Bench Press (3-3-3)All 3 sets 80-85% of 1RMCF: Back Squat (3-3-3)All 3 sets 80-85% of 1RMCF: Deadlift (3-3-3)Extra: Metcon (Time)9-7-5 Bar Muscle Ups Clean & Jerks 135lbs Meters in Handstand Walk.
Wed 210318
CrossFit Effects - CrossFitCF: Power Clean (1-1-1)CF: Metcon (Time)3 Rounds 15 Handstand Push up 5m Walking Lunge DBs 20kg 20 Alt DB Snatch 20kg 5m Walking Lunge DBs 20kgOLY: Hang Clean (1-1-1)OLY: Push Jerk (1-1-1)
Tue 200318
CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5)70-75% of 1 RM for all 3 setsCF: Metcon (Time)90 Double Unders 9 Clean & Jerk 135lbs 70 Double Unders 7 Clean & Jerk 135lbs 50 Double Unders 5 Clean & Jerk 135lbs 30 Double Unders 3 Clean & Jerk 135lbs 10 Double Unders 1 Clean & Jerk 135lbsExtra: [...]
Mon 190318
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)Run 600m 21 T2B 21 Snatch 95lb Run 400m 15 T2B 15 Snatch 95lbs Run 200m 9 T2B 9 Snatch 95lbs Rx + 135lbsOLY: Snatch (1-1-1-1-1)