Wed 231220
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)Five Rounds 200m Run 10 HSPU 10 T2B 10 Deadlift 84/61kg DL102/71kg Age GP DL70/53kg Age GP Rx + DL84/61kgOLY: Hang Clean (1-1-1-1-1)OLY: Push Jerk (1-1-1-1-1)
Tue 221220
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 10 Alt Split Snatch 22.5/15kg 10 Burpees 200 RunXtra: Metcon (Time)20-18-16-14-12 HSPU Weighted Pistol Squat
Mon 211220
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)3 Rounds 5 Muscle Ups 10 Clean & Jerk 43/30 20 GHD Sit Ups Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgOLY: Snatch (1-1-1-1-1-1)
Sat 191220
CrossFit Effects - CrossFitCF: 12 Days of Christmas (Time)1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking [...]
Fri 181220
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 4 Snatch 43/30kg 4 Bar Facing Burpees Rx+ 61/43OLY: Snatch (1-1-1-1-1)
Thur 171220
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Snatch Balance (1-1-1-1-1)CF: Snatch Pull (3-3-3-3-3)Xtra: Metcon (Time)1 Peg Board 15 T2B 1 Peg Board 12 T2B 1 Peg Board 9 T2B