Thur 121120
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Overhead Squat (3-3-3-3-3)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)3 rounds 1 Peg Board 10m Handstand walk
Wed 111120
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1-1)CF: Metcon (Time)3 Rounds 15 HSPU 10 DB Snatch 22.5/15kg 200m Run Rx+32.5/25kg Masters 15/12kg Masters Rx+25/17.5kgOLY: Push Jerk (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Tues 101120
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)30-25-20-15-10-5reps Wall Ball Push ups Double UndersXtra: Metcon (Time)3 Rounds 20m Prowler 120kg 15 HSPU 4" 5 Bar Muscle Ups
Mon 09 Nov 20
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)AMRAP 20min 3 Muscle Ups 5 Snatch 43/30kg 7 T2B Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgOly: Hang Snatch (1-1-1-1-1)
Sat 071120
CrossFit Effects - CrossFitCF: Metcon (Time)200 Double unders 50-40-30-20-10 Deadlift 84/61kg Clean & Jerk 43/30kg Pull up Then 200 Double Unders Rx + 102/71kg Age GP 38/25kg, 70/53kg Age GP Rx + 53/35kg, 84/61kg
Fri 061120
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)21-15-9reps Pull up KB Swing 24/16kg Run 400m Rx + C2B 32/24kgOLY: Snatch (1-1-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump