CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)Three Rounds 12 HSPU 12 Hang Clean Run 400m Rx 43/30kg Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgOLY: Clean and Jerk (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 5 Bar Facing Burpee 7 Thruster 43/30kg 9 KB Swing 24/16kg Age GP 38/25kg, 20/12kgXtra: Metcon (Time)3 Rounds 10 DB Snatch 32/20kg 3 Rope Climbs 10m Walking DB Lunge 32/20kg
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Five Rounds 15 Pull Up 20 DB Snatch 15 GHD Sit up Run 200m Rx 22.5/15kg Age Gps 15/12.5kgOLY: Hang Snatch (1-1-1-1-1)OLY: Overhead Squat (3-2-2-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (Time)Five Rounds 20 Snatch / OH Hold 20 Clean & Jerk / Front Rack Hold 20 Deadlift / Hang Hold Rx 43/30kg Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kg
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 9 Squat Clean & Jerk 15 Pull ups Run 200m Rx 43/30kg Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Front Squat (3-3-3-3-3)CF: Deadlift (5-5-5-5-5)Xtra: Metcon (Time)Five Rounds 1 Legless Rope Climb 20 Pistol Squats