Wed 251120
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)Every 2nd Min 20min 10 Alt DB Clean & Split Jerk 22.5/15kg 30 Double UndersOLY: Hang Clean (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Tues 241120
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 12 HSPU 12 T2B 50 Double UnderXtra: Metcon (Time)5 Rounds 20 Back Hip Ext 1 Min L Sit Hold (Rings)
Mon 231120
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsOLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Fri 271120
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)10 Rounds 10 Wall Ball 10 Deadlift 84/61kg 10 GHD Sit UpOLY: Snatch (1-1-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump
Sat 211120
CrossFit Effects - CrossFitPart: Metcon (Time)Run 800m Swap Every 200m 40-30-20-10reps Bar Facing Burpee Thrusters Run 800m Swap Every 200m
Fri 201120
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds Run 600m Five Rounds 3 Muscle Up 6 Hang Clean & Jerk 43/30kg 9 T2B Then Run 600m Rx+ 61/43 Age GP 38/25 Rx+ 53/35kgOLY: Snatch (1-1-1-1-1)