CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Metcon (Time)30-20-10reps Push Press 43/30kg KB Swing 24/16kg Toes 2 Bar Rx+ 61/43kg 32/24kg Age GP 38/25kg 20/12kg Rx+ 53/35kg 24/16kgHome: GZ 3.2 (Time)50, 40, 30, 20, 10 reps DB Snatch Push Up Double Under
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squatsHome: GZ 3.1 (Time)Five rounds Run 200m 5 Deadlift 40/30kg 4 Power Clean 3 Front Squat 2 Push Jerk 1 Back Squat Rx+60/40kgXtra : Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)9-7-5-3-1reps Muscle Ups Squat Snatch 43/30kg Rx+61/4kg Age GP 38/25kg Rx+ 53/35kgXtra: Snatch (1-1-1-1-1-1)Xtra: Snatch Balance (1-1-1-1-1)Home: GZ 12.5 (Time)10 Rounds Run 400m Rest 2:1 work Total time
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1)CF: Back Squat (3-3-3-3-3)CF: Deadlift (5-5-5-5-5)HOME: GZ 12.4 (Time)GZ 12.4 Run 50m 50 Push Ups 50 Sit Up 50 Squat Run 100m 40 Push Ups 40 Sit Up 40 Squat Run 150m 30 Push Ups 30 Sit Up 30 Squat Run 200m 20 Push Ups 20 Sit Up 20 Squat [...]
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1-1)CF: Metcon (Time)Five Rounds 3 Snatch Deadlift 43/30kg 6 Snatch 9 OHS Run 200m or 50 Double Unders Rx+ 61/43kg Age GP 38/25kg Rx+ 53/35kgXtra: Hang Clean (1-1-1-1-1)Home: GZ 12.3 (Time)Three rounds Run 400m 3 Wall Walks 15 Burpee
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)Five Rounds 40cal 15 KB Swing 24/16kg 12 Pull UpsHome: GZ 12.2 (Time)Kelly, Five Rounds Run 400m 30 Wall Ball 30 Box Jump