Tue 070420
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20 min Amrap 5 Deadlift 100kg 5 Burpee Box Jump OverCF: Shoulder Press (5-5-5-5-5)Home: GZ 3.2 (Time)50, 40, 30, 20, 10 reps DB Snatch Push Up Double Under
Mon 060420
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)200m Run 21 HSPU 21 T2B 200m Run 15 HSPU 15 T2B 200m Run 9 HSPU 9 T2B 200m RunOLY: Snatch (1-1-1-1-1)Home: Metcon (Time)Five rounds Run 200m 5 Deadlift 4 Power Clean 3 Front Squat 2 Push Jerk 1 Back Squat
Sat 040420
CrossFit Effects - CrossFitPt 1 : Metcon (Time)3 Rounds 15 Clean & Jerk 61/43kg 15 Toes 2 Bar Rest 10 minutes Then Part 2Pt 2: Metcon (Time)21-15-9reps Deadlift 100/70kg Box Jump 24/20"Home: GZ 2.6 (Time)3 Rounds 5 Wall Walks 15 Push ups 50 Squats
Fri 030420
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)21-18-15-12-9reps Wall Ball Burpee Box Jump Toe 2 BarOLY: Snatch (1-1-1-1-1-1)Home: GZ 2.5 (Time)3 Rounds Run 600m 10 Clean & Jerk
Thu 020420
CrossFit Effects - CrossFitCF: Shoulder Press (1-1-1-1-1)CF: Back Squat (3-3-3-3-3)CF: Deadlift (5-5-5-5-5)Xtra: Metcon (Time)1 Peg Board 20 Cal Echo 10 Bar Muscle ups 20 Cal Echo 1 Flying Pull up BarHome: GZ 2.4 (Time)Five Rounds 20 DB/KB Snatch 10 Jumping Split Lunge
Wed 010420
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)10 Rounds 5 Back Hip Ext 4 Turkish Get Up 24/16kg 3 L-Sit Pull up 2 Wall Walks 1 Muscle upOLY: Clean and Jerk (1-1-1-1-1)Home: GZ 2.3 (Time)GZ 2.3 3 Rounds Run 1000m 50 Sit ups 10 DB OHS