CrossFit Effects - CrossFitCF: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restCF: Snatch Pull (3-3-3-3-3)3 Rep Max
CrossFit Effects - CrossFitPart: Metcon (Time)P1 (30 each C&J), P2 Front Rack Hold 135lbs Synco 15 Pull Ups 15 Cal each Row,Bike or Ski P1 (20 each) C&J, P2 Front Rack Hold 135lbs Synco 10 Pull Ups 10 Cal each Row,Bike or Ski P1 (10each C&J), P2 Front Rack Hold 135lbs Synco 5 Pull Ups [...]
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 7 Snatch 135lbs 15 GHD Sit Ups 20 Pistol SquatsOLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)3 Rep MaxCF: Clean (1-1-1-1-1)1 Rep MaxExtra: Amanda (Time)9-7-5 Muscle-ups Snatch, 135#/95#
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)3 Rep MaxExtra: Metcon (AMRAP - Rounds and Reps)Every 2nd minute for 20 minutes 9 Hang Power Clean 135lbs 6 Push Jerk 3 Muscle UpOLY: Clean and Jerk (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3 Sets @ 80%CF: Metcon (Time)Five Rounds 10 HSPU 15 T2B 20 Box Jump 25 Double UndersExtra: Metcon (Time)Three Rounds 1 Peg Board 10 Burpee box 20m Prowler