CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 15 HSPU 20 ALT DB Snatch 20kg 3 Rope ClimbXtra: Metcon (Time)3 Rounds 5m OH Lunge 95lbs 15m Hand Walk 5 Muscle upsHOME: GZ 1.1 (AMRAP - Rounds and Reps)Every Min on the Min 20min 30 Sec Plank (prone hold) 2 Wall Walks 1 Burpee
CrossFit Effects - CrossFitCF: Hang Power Snatch (1-1-1-1-1)CF: Metcon (Time)Four Rounds 21 Wall ball 15 KB Swing 24kg 9 Clean & Jerk 135lbsOLY: Snatch Balance (1-1-1-1-1)Home: GZ 1.0 (Time)Buy In Run 400m Five Rounds 20 Step Walking Lunge 20 Sit Up 20 Push ups Buy Out Run 400mOLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)10-20-30-40-50 Alt DB Snatch 32.5/20kg Pull ups GHD Sit ups Double unders Cal -Row,Bike or Ski
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF,CF: Metcon (Time)9-7-5-3reps Muscle Ups Snatch 135lbs OHS Run 400m,,OLY: Overhead Squat (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1-1)CF: Back Squat (1-1-1-1-1)CF: Weighted Pull-ups (1-1-1-1-1)Xtra: Metcon (Time)15-12-9 Bar Muscle Up DB Squat Clean Thruster 20kgs
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 30 Sit ups 25 Wall Ball 20 SDLHP 95lbs 15 KB Swing 24kgOLY: Push Jerk (1-1-1-1-1)OLY: Hang Clean (1-1-1-1-1)