Tue 070921
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)15-12-9-6-3reps Dealift 84/60kg HSPU Rx+ 102/71 Age GP 71/53 Rx+ 84/60kgHome: GZ 9.2 (AMRAP - Rounds and Reps)AMRAP 20min 10 Pistols 5 V sits 5 HSPU
Mon 060921
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsHome: GZ 9.1 (AMRAP - Rounds and Reps)EMOM 20min 20 Double Unders 10 Push UpsXtra: Hang Snatch (1-1-1-1-1-1)
Sat 040921
CrossFit Effects - CrossFitPartn: Metcon (Time)33-27-21-15-9-6-3reps Wall Ball KB Swing 24kg Push up Deadlift 135lbsHome: GZ 8.6 (Time)50,40,30,20,10reps OH Walking Lunge ALT DB Snatch Sit Up
Fri 030921
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 15 Snatch 43 / 30kg 9 Bar Facing Burpee Run 200mXtra: Pause Back Squat (3-2-2-1-1-1)Squat t crest of the hip below the knee, hold depth for approx 3 sec then stand to knee and hip extensionHome: GZ 8.5 (Time)10 Rounds Run 100m 12 KB Swing [...]
Thur 020921
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Home: GZ 8.4 (Time)Seven Rounds 30 Sec L Sit Hold 6 Turkish Get Up
Wed 010921
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1)CF: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsCF: Annie (Time)50-40-30-20-10 Double-unders Sit-upsHome: GZ 8.3 (AMRAP - Rounds and Reps)20min AMRAP 5 Push ups 10 Squats 20 Double UnderXtra: Front Squat (3-2-2-1-1-1)Xtra: Clean Pull (1-1-1-1-1)