CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Three Rounds 12 Deadlift 130/90kg 9 Power Clean 85/60kg 6 Push Jerk 60/43kg 200m RunOLY: Snatch (1-1-1-1-1)CF,CF: Metcon (Time)After 3 Minutes Rest 3-6-9-12-15-18-21 Bar Facing Burpee Box Jump 24",,
Term 1 Week 9 WOD 5 Rounds: 9 Squat Cleans 9 burpee over bar 9 pull-ups SKILL: Handstands Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Term 1 Week 9 WOD AMRAP in 12:00 12 squats 24 mountain climbers 12 dumbbell shoulder presses SKILL: 3x 15-second passive hang-15-second active hang 10-second hollow hold 5 Bulgarian squats each leg Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
CrossFit Effects - CrossFitCF: Bench Press (3-3-3)All 3 sets 80-85% of 1RMCF: Back Squat (3-3-3)All 3 sets 80-85% of 1RMCF: Deadlift (3-3-3)Extra: Metcon (Time)9-7-5 Bar Muscle Ups Clean & Jerks 135lbs Meters in Handstand Walk.
CrossFit Effects - CrossFitCF: Power Clean (1-1-1)CF: Metcon (Time)3 Rounds 15 Handstand Push up 5m Walking Lunge DBs 20kg 20 Alt DB Snatch 20kg 5m Walking Lunge DBs 20kgOLY: Hang Clean (1-1-1)OLY: Push Jerk (1-1-1)
CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5)70-75% of 1 RM for all 3 setsCF: Metcon (Time)90 Double Unders 9 Clean & Jerk 135lbs 70 Double Unders 7 Clean & Jerk 135lbs 50 Double Unders 5 Clean & Jerk 135lbs 30 Double Unders 3 Clean & Jerk 135lbs 10 Double Unders 1 Clean & Jerk 135lbsExtra: [...]