CrossFit Effects - CrossFitCF: Push Press (3-3-3)At 80-85% of 1RMCF: Metcon (Time)Three Rounds 9 Deadlift 125/90kg 21 Wall Ball (Rx+200m Run every Break)Extra: Metcon (Time)Three Rounds 30m Prowler 80/60kg 5 Bar Muscle Ups 15 Snatch 95/65lbs
CrossFit Effects - CrossFitCF: Bench Press (3-3-3)At 80-85%CF: Metcon (AMRAP - Rounds and Reps)AMRAP 15min 9 DB Burpee Thruster 20/10kg 12 C2B Pull ups 15 GHD SitupsOLY: Hang Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 50-40-30-20-10 Wall Ball Push ups Burpee Box Jump 24/20" Pistol Squats Buy out Row 1000m
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Three Rounds 15 HSPU 20 T2B 50 Box JumpOLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)Run 600m 12-9-6-3reps Muscle ups (Run 200m every break) Clean & Jerk 135lbs Run 600 Scaled MU no Run Scaled C2B & DipOLY: Hang Clean (3-2-2-1-1-1)OLY: Push Jerk (3-2-2-1-1-1)
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 5 Snatch 95lbs 3 Bar facing burpeesPause Back SquatSquat t crest of the hip below the knee, hold depth for approx 3 sec then stand to knee and hip extension