Mon 250121
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)Five Rounds 10 Clean & Jerk 43/30kg 3 Muscle Up Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgOLY: Hang Snatch (1-1-1-1-1)
Sat 230121
CrossFit Effects - CrossFitPart: Metcon (Time)5 Rounds 30 Clean & Jerk 135lbs 30 GHD Sit ups 30 Cal
Fri 220121
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)EMOM 4 Snatch 43/30kg 4 Bar Facing Burpee Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgXtra: Clean (1-1-1-1-1-1)Xtra: Push Press (3-2-2-1-1-1)
Thur 210121
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Xtra: Metcon (Time)15 Power Snatch 95lb 10m OH Lunge 12 Power Snatch 115lbs 10m OH Lunge 9 Power Snatch 135lbs 10m OH Lunge
Wed 200121
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 5 Muscle Ups 15 HSPU 20 GHD Sit ups Run 400mOLY: Clean (1-1-1-1-1-1)OLY: Paused Front Squat (3-2-2-1-1-1)80% of 1RM
Tue 190121
CrossFit Effects - CrossFitCF: Back Squat (3-2-2-1-1-1)CF: Metcon (Time)12-9-6-3 Bench Press BW Clean 3/4 BW 50 Double UndersXtra: Metcon (Time)3 Rounds 10 C2B Pull Ups 10 30"""" Burpee Box Jump Over