CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)Build to a Heavy 3reps ( approx 80-85%) for 3 set of 3CF: Metcon (Time)3 Rounds 20 Alt DB Squat Clean & Split Jerk 50/35lbs 20 GHD Sit Up 3 Rope ClimbAGE GP 20/12.5kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Behind The Neck Jerk (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)Build to a heavy fast singleCF: Snatch (1-1-1-1-1)Build to a heavy singleCF: Snatch Pull (3-3-3-3-3)Build to a heavy 3reps for 2 sets of 3repXtra: Metcon (No Measure)5 Rounds 20 Back Hip Ext 1 Min L Sit Hold (Rings)
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)Build to a heavy set of 3 repsCF: Metcon (Time)Run 600m 21 HSPU 21 Snatch 43/30kg Run 400m 12 HSPU 12 Snatch Run 200m 9 HSPU 9 Snatch Rx+ 61/ 43kg Masters 38/25kg Rx+53/38kgXtra: Clean (1-1-1-1-1)Build to a heavy single repXtra: Clean Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)Build up to a heavy SingleCF: CFX Complex 3.0 (AMRAP - Rounds and Reps)EMOM 20min 1 Deadlift 53/35kg 1 Clean 1 Hang Clean 1 Front Squat 1 Push Jerk Rx+71/53kg Age GP 43/30kg Rx+ 61/43kgXtra: Metcon (Time)7-5-3-1reps Bar Muscle Up Squat Clean 61/43kg
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)Five Rounds 12 Deadlift 9 Hang Clean 43/30kg 6 Bar facing burpees Rx+ 61/43kg 30 Double Unders Age GP 38/25kg Rx+ 53/35kgXtra: Snatch (1-1-1-1-1)Xtra: Max Height Box Jump (Distance)Max Height Box Jump
CrossFit Effects - CrossFitPart: Metcon (Time)60 Clean & Jerk. 400m run (Both) 10 Rounds Synco 5 Pull ups 10 Push Ups 15 Squats Then Run 200m(Both) Total Time