CrossFit Effects - CrossFitCF: Bench Press (5-5-5)3 sets at 75-80% of 1RMCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 min 12 Deadlifts 135/95lbs 9 Squat Cleans 6 Push Press 50 Double undersExtra: Metcon (AMRAP - Rounds and Reps)Amrap 12 Min 1 Peg Board 10m Walking Lunge 95lbs 12 Thrusters
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 50 Box Jumps 40 Sit ups 30 KB Swings 24/16kg 20 Pull ups (Rx + C2B) 10 HSPU (Rx + 2 Plates)CF: Behind The Neck Jerk (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)200 Double Unders 21-18-15-12-9-6-3reps Clean & Jerk 135lbs C2B Pull ups T2B 200 Double Unders
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Run 600m/Row 750m 20 HSPU 15 Deadlift 225lbs 15 HSPU 10 Deadlift 225lbs 10 HSPU 5 Deadlift 5 HSPU Run 600m/Row 750mOly: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3)
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)Achieve 1 rep maxCF: Push Press (1-1-1-1-1)Achieve a 1 rep maxCF: Back Squat (1-1-1-1-1)Achieve 1 Rep maxExtra: Metcon (Time)15 Snatch 95lbs 10m Front Rack Walking Lunge 12 Snatch 10m Front Rack Walking Lunge 9 Snatch 10m Front Rack Walking Lunge 6 Snatch 10m Front Rack Walking Lunge 3 Snatch [...]
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3 Bar Facing Burpee Snatch 95lbsOLY: Clean and Jerk (3-2-1-1-1-1)