CrossFit Effects - CrossFitCF: Metcon (Time)21 Deadlift, 225/155lbs 21 Knees to elbows 50 Double Unders 18 Deadlift, 18 Knees to elbows 50 Double Unders 15 Deadlift, 15 Knees to elbows 50 Double Unders 12 Deadlift, 12 Knees to elbows 50 Double UndersCF: Bench Press (5-5-5)OLY: Snatch (1-1-1)OLY: Snatch Pull (3-3-3)
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Front Squat (3-3-3)CF: Deadlift (3-3-3)Extra: Metcon (Time)20 DB Snatch 32.5kg 3 Legless Rope Climb 18 DB Snatch 2 Legless Rope Climb 16 DB Snatch 1 Legless Rope Climb
CrossFit Effects - CrossFitCF: Weighted Pull-ups (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 12 OHS 135lbs 9 Snatch 21 GHD Sit upsOLY: Clean and Jerk (3-2-2-1-1-1)
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 2 Muscle Ups 2 Clean & Jerk 185lbsCF: Push Press (3-3-3-3-3)Extra: Metcon (Time)Three rounds 21 Toes 2 Bar 15 Wall Ball @12' 9 Burped Box Jump Over 24"
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 20 Box Jump 15 Thrusters 95lbs 10 Pull upsCF: Hang Snatch (1-1-1-1-1-1)OLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 10 GHD Situps 5 Snatch, 135lbs 3 Muscle-upsOHS: Overhead Squat (5-5-5-5-5)OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)