Thur 100621
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Clean (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Xtra: Metcon (Time)15-12-9reps Muscle Ups Deadlift 143/100kg
Wed 090621
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)40-30-20-10reps Step Lunge KB Swing 24/16kg T2B Double UnderXtra: Push Press (3-3-3-3-3)Xtra: Deadlift (3-3-3-3-3)
Mon 070621
CrossFit Effects - CrossFitCF: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereXtra: Snatch Balance [...]
Sat 050621
CrossFit Effects - CrossFitPart: Metcon (AMRAP - Rounds and Reps)20 Min AMRAP 10 Parter Deadlift 140/100kg 10 Synco Squats 10 Synco Sit Ups 10 Synco Bar Facing Burpee Age GP 120/80kg
Fri 040621
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1-1)CF: Metcon (Time)5 Rounds 10 Clean & Jerk 43/30kg 7 HSPU 2 Rope Climb Rx+61/43kg Age GP 38/25kg Rx+ 53/35kgXtra: Snatch (1-1-1-1-1)
Thur 030621
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Back Squat (3-3-3-3-3)CF: Deadlift (3-3-3-3-3)Xtra: Metcon (Time)Snatch 53/35kg Snatch 61/43kg Snatch 66/48kg Snatch 71/53kg Snatch 76/58kg Snatch 81/61kg