Fri 240519
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 9 HSPU 6 Thrusters 135lbs 3 Muscle upsCF: Behind The Neck Jerk (1-1-1-1-1-1)CF: Metcon (Time)Five Rounds 9 HSPU 6 Thrusters 135lbs 3 Muscle upsOLY: Snatch (1-1-1-1-1)
Thu 230519
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1-1)CF: Push Jerk (1-1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Extra: Metcon (Time)9-7-5reps Bar Muscle Up DB Snatch 32.5kg (Each Arm)
Wed 220519
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Metcon (Time)21-18-15-9reps Pistol Squat (each leg) Chest 2 Bar Pull upOLY: Hang Clean (1-1-1-1-1)
Tues 210519
CrossFit Effects - CrossFitCF: Metcon (Time)4 Rounds 10 Strict HSPU 20 WallBall 20/14lbs 30/20 Cal RowExtra: Metcon (Time)15-12-9reps Deadlift 143kg 30" Box JumpCF: Back Squat (3-3-3-3-3-3)3sets @ 80-85% of 1RM
Mon 200519
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)Run 400m 12 Clean & Jerk 135lbs 12 Toes 2 Bar Run 400m 9 Clean & Jerks 9 Toes 2 Bar Run 400m 6 Clean & Jerk 6 Toes 2 Bar Run 400m 3 Clean & Jerk 3 Toes 2 BarOLY: Snatch (1-1-1-1-1)
Sat 180519
CrossFit Effects - CrossFitPartn: Metcon (Time)With a friend 150 Burpees Sub 15minutesCFX Closed for DownUnder CrossFit Championship (Wollongong) Open Monday