Wed 211020
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 5 HSPU 10 KB Swing 25 Double UnderOLY: Clean and Jerk (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Tue 201020
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Friendly Fran (Time)3 Rounds 21 Thrusters 53/35kg 21 C2B Pull upXtra: Metcon (Time)Five Rounds 15m Hand Stand Walk. 15m Prowler 100kg
Mon 191020
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds Run 400m 9 OHS 9 Snatch 43/30 Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgOLY: Snatch (1-1-1-1-1)OHS: Overhead Squat (3-2-2-1-1-1)
Sat 171020
CrossFit Effects - CrossFitPart: Metcon (Time)50 Cal - Deadlift Hold 225lbs 50 Push up Synco 50 C2B 50 Synco Squats 50 Cal - Deadlift Hold 225lbs 50 Deadlift 225lbs - Hang 50 GHD Sit ups - Plank 50 Pull ups - Hang
Fri 161020
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)Five Rounds 5 Muscle Ups 15 KB Swings 24/16kg 50 Double Unders Rx+ 32/24kg Age Groups Rx 20/12kg Age Groups Rx+ 24/16kgOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Thur 151020
CrossFit Effects - CrossFitCF: The CrossFit Football Total (Total Weight)Power Clean (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max)Xtra: Metcon (Time)20' Hand Walk 30 GHD Sit ups 15' Hand Walk 20 GHD Sit ups 10' Hand Walk 10 GHD Sit ups