CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)50 Double Unders 21-15-9reps Pull ups Clean & Jerk 38/26.5kg Sit Ups Rx+ C2B Pull Up, 43/30kg, GHD Sit Up Age GP 32.5/21.5kg Rx+ C2B Pull Up, 35/25kg, GHD Sit UpXtra: Snatch (1-1-1-1-1)Xtra: Max Height Box Jump (Distance)Max Height Box Jump
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1-1)CF: Hang Clean (1-1-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: GZ 4.4 (Time)3 Rounds for time of: 10 Single Arm DB Overhead Squat 10 R Arm Push Press 10 VSit Ups 10 L Arm Push Press
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)15-12-9 HSPU T2B 2 Rope Climbs 400m RunXtra: Clean (1-1-1-1-1)Xtra: Push Jerk (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)40 Cal 20 Pull Ups 40 Push Ups 40 Clean & Jerk 20 T2B 40 Cal 20 T2B 40 Clean & Jerk 40 Push Ups 20 Pull Ups 40 CalRx 43/30kg RX+61/43kg
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)Build to a heavy single (FORM)CF: Hang Clean (1-1-1-1-1)Build to a heavy single (FORM)CF: Deadlift (3-2-2-1-1-1)Build to a heavy single (FORM)Xtra: GZ 4.4 (Time)3 Rounds for time of: 10 Single Arm DB Overhead Squat 10 R Arm Push Press 10 VSit Ups 10 L Arm Push Press