CrossFit Effects - CrossFitCF: Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereCF: Overhead Squat (3-3-3-3-3)Achieve 85-90% of 1rm for 3repsOLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)Achieve a 3 rep maxCF: Clean and Jerk (3-2-2-1-1-1)Achieve a 1 Rep MaxCF: Deadlift (1-1-1)90-95% for 3 sets of 1Extra: Metcon (Time)15 Snatch 95lbs 20m Prowler 100kg 12 Snatch 135lbs 20m Prowler 9 Snatch 155lbs 20m Prowler (Continue for Rx+) 6 Snatch 185lbs 20m Prowler 3 Snatch 225lbs 20m [...]
CrossFit Effects - CrossFitCF: Squat Clean (3-2-2-1-1-1)Achieve a 1 rep maxCF: Metcon (Time)21,18,15,12,9,6,3reps Pull Ups (C2B Rx +) Clean & Jerk 95lb (135lbs Rx+) Box Jump 24"OLY: Push Jerk (3-2-2-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 15 T2B 12 Deadlift 225lbs 3 Rope Climb (9 Pullups 15 Sit ups)CF: Push Press (3-3-3)80-85% for all 3 SetsExtra: Metcon (Time)21 HSPU 1 Peg Board 15 HSPU 1 Peg Board 9 HSPU 1 Peg Board
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 500m Row / 400m Row 9 Muscle ups 15 Thruster 95lbsCF: Snatch Balance (1-1-1-1-1)Oly: Hang Snatch (3-2-2-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD Five rounds 20 SDLHP / Squat Hold 20 Pull up / Hang 20 Push Press / Prone hold