Fri 291021
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Metcon (Time)Five Rounds 6 Squat Clean Jerk 43/30kg 9 HSPU 9 T2B Run 200m Rx+ 61/43kg Age GP 38/25kg Rx+ 53/35kgXtra: Snatch Balance (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
Thur 281021
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Xtra: Metcon (Time)3 Rounds 5 Bar Muscle Ups 15 GHD Sit Ups 20 Pistol Squats
Wed 271021
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 9 Snatch 38/25kg 9 Bar facng burpees Rx+ 43/30kg Age GP Age GP 32.5/21.5kg Rx+ 35/25kgXtra: Push Jerk (1-1-1-1-1)
Tue 261021
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (Time)Five Rounds 3 Deadlift 43/30kg 3 Clean 3 Front Squat 3 Push Jerk 3 Back Squat 400m Run Rx+ 61/43kg Age GP 38/25kg Rx+ 53/35kgXtra: Metcon (Time)3 Legless Rope Climb 15m Hand Walk 2 Legless Rope Climb 10m Hand Walk 1 Legless Rope Climb 5m Hand Walk
Mon 251021
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Three Rounds 20 Pull Ups 20 DB Snatch 50l35lbs 20 Sit Ups 80 Double UndersXtra: Snatch (1-1-1-1-1)
Sat 231021
CrossFit Effects - CrossFitPart: Metcon (Time)Three Rounds 30 Thrusters 40 KB Swing 50 Sit up 200m Shuttle Run Rx + 5 Rounds