Term 1 Week 4 WOD 5 Rounds 100-meter run 5 strict pull-ups 7 push-press 9 front squats SKILL: EMOM 10 Skaters 5 Broad Jumps Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Term 1 Week 4 WOD Partners: 1:1 10 Deadlifts 8 Box Jumps 6 Burpees SKILL: Handstands Wall Walks Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
CrossFit Effects - CrossFitCF: Push Press (3-3-3)85-90% of 1 rm all 3 setsCF: Clean (1-1-1)CF: Farmer's Carry (30m )Max combinedExtra: Metcon (Time)3 Rounds of Time 20 Alt DB Snatch 32.5 5m Walking Lunge Front Rack DBs 20kg 10 DB Cleans 20kgs 5m Walking Lunge Front Rack DBs 20kg
CrossFit Effects - CrossFitCF: Metcon (Time)7 rounds 5 Hang clean 185lbs 9 C2B Pull-upsOLY: Max Height Box Jump (Distance)Max Height Box JumpStart seatedOLY: Clean and Jerk (1-1-1)
CrossFit Effects - CrossFitCF: Fractured Fran (Time)Complete 5 rounds for time of: 9 Thruster, 95lbs 9 Pull-upsCF: Shoulder Press (5-5-5)@ 75 of 1RM for all 3 setsExtra: Amanda (Time)9-7-5 Muscle-ups Snatch, 135#/95#
CrossFit Effects - CrossFitCF: Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightCF: SnatchCF: Snatch Pull (3-3-3)