CrossFit Effects - CrossFitCF: Overhead Squat (1-1-1-1-1)1 rep MaxCF: Weighted Pull-ups (5-5-5-5-5)Achieve a 5 rep maxCF: Deadlift (5-5-5-5-5)3 Sets at 75 - 80% of 1RMExtra: Metcon (Time)9 Snatch 95lbs 15m OH Walking Lunge 12 Snatch 10m OH Walking Lunge 15 Snatch 5m OH Walking Lunge
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)80-85% for 3setsCF: Metcon (Time)Four Rounds 30 Pistol Squats 15 Power Clean & Jerk 135lbsExtra: Metcon (Time)Five Rounds 8 DB Snatch 45/32.5kg 25m Farmers Carry DB Pairs
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 50 Box Jump 40 KB Swing 24kg 30 Sit ups 20 Pull upsCF: Push Press (5-5-5-5-5)3 sets @75%OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitP1: Metcon (Time)12 C2B Pullups (Synco) 36 KB Swings 24kg 15 C2B Pullups (Synco) 45 KB Swings 18 C2B Pullups (Synco) 54 KB SwingsP2: Metcon (Time)Partner WOD 42 - 30 -18 Thrusters Bar facing Burpee
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 50 Wall Ball 50 Sit ups 400m RunCF: Bench Press (3-3-3)85-90% of 1RMOLY: Hang Snatch (3-2-2-1-1-1)
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Xtra: Metcon (Time)21-15-9 Muscle up Snatch 135lbs