Wed 301220
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)15-12-9-6-3reps HSPU Deadlift 84/61kg 50 Double Under DL102/71kg Age GP DL70/53kg Age GP Rx + DL84/61kgOLY: High-Hang Clean (1-1-1-1-1)OLY: Front Squat (3-3-3-3-3)
Tue 291220
CrossFit Effects - CrossFitMetcon (Time)Run 600m 15 C+J 5 Muscle Up Run 400m 10 C+J 5 Muscle Up Run 200m 5 C+J 5 Muscle Up RX 43/30Kg RX+ 61/43Kg Age GP 38/25Kg Age GP RX+ 53/38Kg
Mon 281220
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)21-15-9 Thruster Pull up GHD Sit Up Run 200mOLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Sat 261220
CrossFit Effects - CrossFitCF: Metcon (Time)10 Rounds 5x Shuttle Run 20m 10 Push Ups 10 Sit ups 10 Squats
Fri 251220
CrossFit Effects - CrossFitCF: 150 Burpees (Time)150 Burpees
Thur 241220
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)CF: Back Squat (1-1-1-1-1)CF: Deadlift (3-3-3-3-3)Xtra: Metcon (Time)21-18-15reps HSPU 1/3repsRope Climb