Mon 201221
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)Build upto a heavy 3 repsCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Balance (1-1-1-1-1)
Sat 181221
CrossFit Effects - CrossFitCF: 12 Days of Christmas (Time)1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking [...]
Fri 171221
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1)CF: Metcon (Time)Run 200m 15 HSPU 50 Squats 5 Rope Climb Run 200m 12 HSPU 40 Squats 4 Rope Climb Run 200m 9 HSPU 30 Squats 3 Rope Climb Run 200m 6 HSPU 20 Squats 2 Rope Climb Run 200m 3 HSPU 10 Squats 1 Rope ClimbXtra: [...]
Wed 151221
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: CFX Complex 20min EMOM 2.0 (AMRAP - Rounds and Reps)CFX 2.0 EMOM 20min 2 Deadlift 43/30kg 2 Clean 2 Hang Clean 2 Front Squat 2 Push Jerk Rx+61/43kg Age GP 38/25kg Rx+ 53/35kgXtra: Hang Clean (1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)
Tue 141221
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)10 Rounds 3 Snatch Deadlift 43/30kg 3 Power Snatch 3 OHS 30 Double UnderXtra: Metcon (Time)9-7-5reps DB Thruster 25/17.5kg Muscle Ups
Mon 131221
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)Build upto a heavy single (Speed)CF: Metcon (Time)Five Rounds 20 Wall Ball 15 T2B 20 Alt DB Snatch 50/35lbXtra: Snatch (1-1-1-1-1)