CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 10 HSPU 15 Deadlift 84/61 20 KB Swing 24/16kg 200 Run or 250m Row Rx+ 102/71 & 32/24kg Age Groups Rx 20/12kg & DL70/53kg Age Groups Rx+24/16kg & DL 84/61kgXtra: Metcon (Time)15m Hand Walk 15m Burpee Box Jump Over 30/24" 10m Hand Walk 15m Burpee [...]
CrossFit Effects - CrossFitCF: Deadlift (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 15min 3 Muscle Ups 12 DB Snatch 22/15kg 25 Double Unders Rx+ 32.5/20kg, Age GP 20/12kg Rx+ 25/17kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Overhead Squat (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)"Run 800m Relay Sycno (Five Rounds) 5 Lateral Burpees over Bar 5 Clean & Jerk (50 Cal Buy Out) RX+ 61/43kg Age GP 38/25kg Rx+ 43/30kg
CrossFit Effects - CrossFitCF: Back Squat (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 3 Muscle Ups 6 Hang Clean 9 HSPU 200m Run or 250m Row RX+ 61/43kg Age GP 38/25kg Rx+ 43/30kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Overhead Squat (1-1-1-1-1)CF: Deadlift (3-3-3-3-3)Xtra: Metcon (Time)20' Hand Walk 30 GHD Sit ups 15' Hand Walk 20 GHD Sit ups 10' Hand Walk 10 GHD Sit ups
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1)CF: Metcon (Time)20-18-16-14-12reps DB Snatch 22.5/15kg Toes 2 Bar 2x Double Under Rx+ 32.5/20kg, Age GP 20/12kg Rx+ 25/17kgXtra: Push Jerk (1-1-1-1-1-)Xtra: Front Squat (3-3-3-3-3-3)