Mon 010221
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)9-7-5 Bar Muscle Up Squat Snatch 43/30kg Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
Sat 300121
CrossFit Effects - CrossFitPart: Metcon (Time)Run 800m Swap Every 200m 40-30-20-10reps Bar Facing Burpee Thrusters Row 1000m Swap Every 250m
Fri 290121
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Five Rounds 9 Clean & Jerk 12 HSPU 15 KB Swing 30 Double Unders Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgXtra: Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
Thur 280121
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Back Squat (1-1-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)3 Strict Muscle ups 20 Pistol Squats 2 Strict Muscle ups 20 Pistol Squats 1 Strict Muscle up 20 Pistol Squats
Wed 270121
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)7 Rounds Run 200m 9 Snatch 43/30kg Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgOLY: Clean (1-1-1-1-1-1)OLY: Push Press (3-2-2-1-1-1)
Tues 260121
CrossFit Effects - CrossFitCF: Wood (Time)5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24" 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here