CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)3 sets of 3 @ 110% of 1RM SnatchCF: Metcon (Time)Run 200m 15 Snatch 95/65lbs 15 HSPU Run 200m 12 Snatch 115/85lbs 12 HSPU Run 200m 9 Snatch 135/95lbs 9 HSPU Run 200m 6 Snatch 155/115lbs 6 HSPU Run 200m 3 Snatch 175/135lbs 3 HSPU Run 200mOLY: Snatch (1-1-1-1-1-1)
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)Your best effort for 3 repsPartn: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 20min 12 KB Snatch 24/16kg 9 Burpee
CrossFit Effects - CrossFitCF: Metcon (Time)Run 600m/Row750m 15-12-9-6-3reps Clean & Jerk 135/95lbs GHD Sit Ups KB Swing 32/24kg Run 600m/Row 750mCF: Back Squat (5-5-5-5-5)Best effort for 5 repsOly: Hang Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Paused Front Squat (3,2,2,1,1,1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 15min 3 Muscle ups 6 Snatch 95lbs 9 OHS Rx + 135lbsOLY: Push Jerk (3-3-3-3-3)OLY: Clean Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Metcon (Time)Four rounds 50m Walking Lunge 15 Pull ups 30 Hip ExtXtra: Metcon (Time)3 Rounds 1 Peg Board 20 GHD Sit UpsCF: Back Squat (3-3-3)3 Sets of 3 @80-85%
Term 2 Week 5 No Classes today If you have any questions please email [email protected]