Mon 220321
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)CF: Metcon (Time)3 Rounds 21 Pull Up 12 ALT DB Squat Clean Split Jerk 22.5/15kg 9 Toes 2 Bar Run 200mXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Pull (1-1-1-1-1)
Mon 290321
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1-1)CF: Metcon (Time)15,12,9,6,3reps Thrusters 43/30kg Pull Ups RX+ 61/43kg C2B PU Age GP 38/25kg Rx+ 43/30kg C2B PUXtra: Snatch (1-1-1-1-1-1)
Sat 200321
CrossFit Effects - CrossFitPart: Metcon (Time)50-30-10 Wall Ball Pull ups Squats 200m RunPart: Metcon (Time)3 Rounds 15 Clean & Jerk 43/30kg 15 Toes 2 Bar Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgPart: Metcon (Time)21-15-9reps Deadlift 84/61kg Box Jump 24/20 RX + 100/71 Age GP 71/53kg RX + 84/61
Fri 190321
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)21-18-15-12 T2B Snatch 43/30kg Bar Facing Burpee Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgXtra: Snatch Balance (1-1-1-1-1-1)Xtra: Hang Snatch (1-1-1-1-1)
Thur 180321
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)Xtra: Metcon (Time)9-7-5reps Each Leg Pistol Squat 16/12kg Muscle Up
Wed 170321
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)@80-85% of 1RMCF: Metcon (Time)3 Rounds 20 Alt DB Snatch 22.5/15kg 20 Sit Ups 60 Double Unders Rx+ 32.5/20kg, GHD Sit Ups Age GP 20/12kg Rx+ 25/17kgXtra: Push Jerk (1-1-1-1-1)Xtra: Clean (1-1-1-1-1)