Wed 161220
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3-3)CF: Metcon (Time)Five Rounds Run 200m 15 Thrusters 38/25 15 T2B Rx+43/30kg Age GP 30/20kg RX+ 35/25kgOLY: Clean (1-1-1-1-1)OLY: Push Jerk (1-1-1-1-1)
Tues 151220
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)100 Double Unders 21 Deadlifts 84/61kg 21 GHD Sit ups 100 Double Unders 15 Deadlifts 15 GHD Sit ups 100 Double Unders 9 Deadlifts 9 GHD Sit upsXtra: Metcon (Time)21-15-9reps DB Push Press 25kg DB Squat Clean Toes 2 Bar
Mon 141220
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Metcon (Time)3 Rounds 15 HSPU 15 KB Swing 24/16kg 400m RunOLY: Snatch Pull (3-3-3-3-3)OLY: Snatch Balance (1-1-1-1-1)
Sat 121220
CrossFit Effects - CrossFitPart: Metcon (Time)50-40-30-20-10reps Box Jump 24/20" Thruster 95/65lbs KB Swing 32/24
Fri 111220
CrossFit Effects - CrossFitCF: High-Hang Snatch (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 3 Pull up 6 Push Up 9 Squats Rx+ 5 Pull up 10 Push ups 15 SquatsOLY: Overhead Squat (3-2-2-1-1-1)
Thurs 101220
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Clean (1-1-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)Run 400m 18 Muscle ups (Every break run 200m) Run 400m 12 Muscle Ups (Every Break Run 200m) Run 400m 9 Muscle Ups (Every Break Run 200m)