CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)Achieve your best efort for 3 repsCF: Metcon (Time)Five Rounds 21 KB Swings 15 C2B Pull ups 9 DB Thrusters 50/35lbsExtra: Metcon (Time)3 Rounds 10m Handstand Walk 20 Alt DB Thrusters 50lbs
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 3 Rope Climbs 15 Bench Press 135lbs 20 Alt DB Snatch 32.5/20kgOly: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 100 KB Swings 200 Push Ups 400m Farmer Carry 2x32kg KBs 200m Walking Lunge 100 GHD Sit ups
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3)At 80-85% 0f 1RMCF: Metcon (Time)3-6-9-12-15-18-21 Thruster 95lbs Pull upOLY: Snatch (3-2-2-1-1-1)
CrossFit Effects - CrossFitCF: Bench Press (1-1-1)CF: Back Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (AMRAP - Rounds and Reps)AMRAP 12minutes 3 Burpee Bar Muscle Up 10 Alt DB Snatch 32.5/20kg
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)80-85% of 1RMCF: Metcon (Time)50-40-30-20-10 Push ups Sit ups Squats Double UndersOLY: Clean and Jerk (1-1-1-1-1)