CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)Build upto a heavy single repCF: Metcon (Time)Five Rounds 400m Run 2 Muscle Ups 6 Hang Clean 3 Push Jerk 43/30kg Rx+61/43kg Age GP 38/25kg Rx+53/35kgXtra: Front Squat (3-3-3-3-3)Xtra: Clean Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (Time)Seven Rounds Run 200m 9 Burpees 2 Rope ClimbXtra: Metcon (No Measure)Five Rounds 5 Strict T2B 5 Strict HSPU 5 Skin the Cat
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1-1)Build to a heavy Single (Speed)CF: Metcon (Time)15-12-9-6-3reps HSPU Thrusters 38/25kg Sit ups 200m Run Rx+43/30 Age GP35/21.5kg Rx+38/25kgXtra: Snatch (1-1-1-1-1)Xtra: Max Height Box Jump (Distance)Max Height Box Jump
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)Build upto a heavy singleCF: Front Squat (3-3-3-3-3)CF: Deadlift (3-3-3-3-3)Xtra: Metcon (Time)5 Rounds 3 Muscle ups 9 Toes through rings 12 Deadlifts 125kg
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1)CF: Metcon (Time)3 Rounds 20 DB Snatch 50/35lbs 20 Pull Up Run 400m or Row 500mXtra: Push Jerk (1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)Build upto a heavy 3 repsCF: Metcon (Time)21-18-15-12-9reps HSPU KB Swing 24/16 T2B 200m RunXtra: Metcon (Time)10-8-6-4-2reps Bar Muscle Ups Pistol Squat 24kg