CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)3 sets @75-80%of 1RMCF: 2019 DUC IE7 (Time)7 Rope Climbs 21 T2B, 7 pistols each leg 24/16kg KB 5 Rope Climbs 15 T2B, 5 pistols each leg 24/16kg KB 3 Rope Climbs 9 T2B, 3 pistols each leg 24/16kg KBOLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)3 Sets @75%of 1 RMCF: Hang Clean (1-1-1-1-1)CF: Deadlift (3-2-2-1-1-1)Extra: Metcon (Time)Three rounds 15 HSPU 5 Muscle up 15 Burpee Box Jump over 24"
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)CF: Metcon (Time)Five Rounds 30 Box Jump 15 HSPU 30 Hip ExtensionOLY: Push Jerk (1-1-1-1-1-1)
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)CF: Metcon (Time)21-18-15-12reps Run 400m KB Swing GHD Sit UpsExtra: Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP 9 Snatch 95lbs 9 Burpee Box Jump Over 24"
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1-1)CF: Crossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesOLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitner: Metcon (Time)50-40-30-20-10reps Wall Ball Deadlfts 185/135lbs Push Ups Run 400m