Sat 19 Feb 22
CrossFit Effects - CrossFitPart: Metcon (Time)40-30-20-10reps DB Snatch 22.5/15kg Pull Up DB Squat Clean Thruster Push Up Deadlift 84/60kg Rx + DB 32.5/25kg DL102/71kg Age GP DB 20/12.5 DL 70/53kg Age GP Rx + 25/17.5 DL84/61kg
Fri 18 Feb 22
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 min 3 Muscle ups 10 Box Jump 5 Deadlift 84/60kg Rx + 102/71kg Age GP 70/53kg Age GP Rx + DL84/61kgXtra: Hang Snatch (1-1-1-1-1)
Thur 17 Feb 22
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Snatch (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)
Wed 16 Feb 22
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 30 Wall Ball 15 T2B 400m RunXtra: Clean (1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)
Tue 15 Feb 22
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Metcon (Time)21-18-15-12-9-6-3reps Pull ups Hang Clean 43/30kg Sit Up 30 Double unders Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/35kg
Mon 14 Feb 22
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)600m Run 21 HSPU 21 Toes 2 Bar 21 Thrusters 38/25kg 400m Run 15 HSPU 15 Toes 2 Bar 15 Thrusters 200m Run 9HSPU 9 Toes 2 Bar 9 Thrusters Rx+43/30kg Strict HSPUXtra: Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)