CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)Build upto a heavy 3 repsCF: Metcon (Time)5-4-3-2-1 Muscle Ups 15-12-9-6-3 Squat Clean & Jerk 43/30kg 200m Run Rx+ 61/43kg Ring Muscle Up Age GP 38/25kg Chest 2 Bar Pull up Rx+53/35kg Muscle upXtra: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1-1)Build upto a heavy single (Form)CF: Back Squat (5-5-5-5-5)Build upto a heavy 5 repsCF: Deadlift (1-1-1-1-1)Build upto a heavy single
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Metcon (Time)12-9-6-3reps Squat Snatch 43/30kg Muscle Up 200m Run Rx+61/43kg Age GP 38/25kg Rx+53/35kgXtra: Clean (1-1-1-1-1-1)
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (Time)Five Rounds Run 200m 12 Snatch 43/30kg 1 Rope ClimbXtra: Snatch (1-1-1-1-1-1)
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1-1)CF: Front Squat (3-2-2-1-1-1-1)CF: Deadlift (3-2-2-1-1-1)
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (Time)21-18-15-12-9reps Thruster 38/25kg Pull up Rx+43/30kg Age GP 35/21.5kg Rx+38/25kgXtra: Clean and Jerk (1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)