Tue 020620
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Seven Rounds 10 HSPU 20 Squat 10 Toes 2 BarHome: GZ 11.2 (Time)Four rounds 10 Burpee 10 R Arm Thruster 10 Burpee 10 L Arm Thruster
Mon 010620
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Five Rounds Run 200m 25 Sit ups 15 KB Swings 10 SnatchCarss ParkHOME: GZ 11.1 (Time)Five Rounds Run 200m 25 Sit ups 20 Push Ups 15 KB SwingsOLY: Snatch (1-1-1-1-1)CF: Snatch Balance (1-1-1-1-1)
Sat 300520
CrossFit Effects - CrossFitCF: Metcon (Time)Partner WOD 3 Rounds Run 400m 25 Synco Squats 20 Synco Burpees 15 Synco KB SwingsHOME: GZ 10.6 (Time)Run 400m (Buy in) 10 Rnds 10 Push Ups 10 Sit Ups 10 Push Press 10 Squats Run 400m (Buy out)
Fri 29050
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)21-18-15-12reps HSPU GHD Sit Ups Run 200mHome: GZ 10.5 (Time)Run 250m 50 Sit up 50 KB Swing Run 200m 40 Sit up 40 KB Swing Run 150m 30 Sit up 30 KB Swing Run 100m 20 Sit up 20 KB Swing Run 50m 10 Sit up 10 [...]
Thur 280520
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1-1)CF: Hang Snatch (1-1-1-1-1)CF: Snatch Pull (3-3-3-3-3)Home: GZ 10.4 (Time)10 Rounds 5 Devils Press 10 Push Press (5 each Arm) 5 Front Squat 200m Run
Wed 270520
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20 min EMOM 2 Muscle ups 2 Toes to RingsHome: GZ 10.3 (Time)21-18-15-12-9-6-3reps Thruster Bar Facing BurpeeCarss ParkOLY: Clean (1-1-1-1-1)OLY: Front Squat (3-2-2-1-1-1)