Fri 101221
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsXtra: Hang Snatch (1-1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
Thur 091221
CrossFit Effects - CrossFitCF: The CrossFit Football Total (Total Weight)Power Clean (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max)Xtra: Metcon (Time)3 Strict Muscle ups 20 Pistol Squats 2 Strict Muscle ups 20 Pistol Squats 1 Strict Muscle up 20 Pistol Squats
Wed 081221
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 10 DB Squat Clean & Jerk 50/35lbs 5 HSPU 1 Rope ClimbXtra: Clean and Jerk (1-1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)
Tue 071221
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Metcon (Time)10 Rounds 9 Deadlift 84/61kg 9 Toes 2 Bar Rx+ 102/70kg Age GP 70/53kg Rx+ 84/61kgPart: Metcon (Time)5 Rounds 3 Muscle ups 9 Toes through rings 12 Deadlifts 125kg
Fri 031221
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)Build upto a heavy 3repsCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 10 DB Snatch 50/35lbs 10T2B 20 Double UnderXtra: Snatch Pull (3-3-3-3-3)Xtra: Hang Snatch (1-1-1-1-1-1)
Thur 021221
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Back Squat (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Xtra: Metcon (Time)Five Rounds 3 Muscle ups 5 Squat Snatch 155lbs