CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Metcon (Time)EMOM 20min 5 Snatch 43/30kg 3 Bar Facing Burpee Rx+61/43kg Age GP 38/25kg Rx+53/35kgXtra: Snatch Pull (3-3-3-3-3)Xtra: Max Height Box Jump (Distance)Max Height Box Jump
CrossFit Effects - CrossFitPart: Metcon (Time)Partner Synco Five Rounds 9 Thrusters 9 SDLHP 9 Pull Ups Rx 43/30kg Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kg
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Wood (Time)5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24" 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more [...]
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1)Build upto a heavy singleCF: Metcon (Time)Five Rounds 15 KB Swing 24/16kg 12 T2B 9 Burpees 200m Run Rx+ 32/24kgXtra: Push Jerk (1-1-1-1-1)Xtra: Front Squat (3-3-3-3-3)3 sets @ 80-85% of 1RM
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (Time)400m Buyin 30-20-10reps Pull ups Thrusters 38/25kg 400m Buy OutXtra: Metcon (Time)3 Rounds 30 Cal Ski 10 Snatch 135lbs
CrossFit Effects - CrossFitPart: Metcon (Time)Run 1000m Swap Every 250m 40-30-20-10reps Bar Facing Burpee Thrusters 43/30kg Row 1000m Swap Every 250m