Tues 250521
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)CF: Metcon (Time)3 Rounds 15 HSPU 20 DB Alt Cluster 22.5/15kg 3 Rope ClimbXtra: Metcon (Time)3 Rounds 10m Hand Walk 1 Legless Rope Climb 30 Pistol Squats
Mon 240521
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 4 Snatch 43/30kg 4 Bar Facing Burpees Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgXtra: Snatch (1-1-1-1-1-1)Xtra: Snatch Pull (1-1-1-1-1)
Sat 220521
CrossFit Effects - CrossFitPart: Metcon (Time)30-28-26-24-22-20reps Pull Up - Hang Thruster - Front Rack Hold 43/30kg Deadlift - Hang 84/61kg Age GP 38/25kg DL 71/53kg
Fri 210521
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Metcon (Time)Five Rounds 12 HSPU 10 DB Snatch 22.5/15kg 2 Rope Climb RX+ 32.5/25kg Age GP 20/12kg RX+25/17.5kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3-3)
Thur 200521
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)CF: Front Squat (3-2-1-1-1-1)CF: Deadlift (3-2-2-1-1-1-1)Xtra: Metcon (Time)Five Rounds 10 HSPU 15 GHD Sit Up 20 Pistol Squat
Wed 190521
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1)CF: Metcon (Time)10 Rounds 3 Muscle Ups 5 Snatch 43/30kg 25 Double Unders Rx+ 61/43kg Age GP 38/25kg Rx+ 53/35kgXtra: Push Jerk (1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)