Wed 020621
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Seven Rounds 100m 10 Push Ups 10 T2B 15 SquatsXtra: Clean (1-1-1-1-1)Xtra: Front Squat (3-2-2-1-1-1)
Tue 010621
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3-3)CF: Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Xtra: Metcon (Time)Five Rounds 10 DB Snatch 32.5/22.5kg 15 GHD Sit Ups 20 Cal Echo
Mon 310521
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: CFX EMOM 20min (AMRAP - Rounds and Reps)1 Deadlift 43/30kg 1 Clean 1 Hang Clean 1 Front Squat 1 Push Jerk Rx+61/43kg Age GP 38/25kg Rx+ 53/35kgXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
Sat 290521
CrossFit Effects - CrossFitPart: Metcon (Time)Five Rounds 20 Wall Ball 20 Sit Up 20 Push Up 20 Deadlift 84/61kg Rx + 102/71 Age GP71/53kg 84/61kg
Thur 270521
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Front Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)12-10-8-6-4-2reps HSPU 4" Hang Squat Clean 43/30kg Rx+ 61/43kg Age GP 38/25 HSPU Rx + 53/35kg HSPU 2"
Wed 260521
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)Five Rounds 5 Muscle Up 10 Deadlift 84/61kg 15 Bar Facing Burpee Rx + 102/71kg Age GP 71/53kg Rx+ 84/62kgXtra: Clean and Jerk (1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)