Thur 291020
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)CF: Front Squat (3-2-2-1-1-1)CF: Deadlift (3-3-3-3-3)Xtra: Metcon (Time)3 Rounds 1 Peg Board 10m Hand Walk 20 Pistols
Wed 281020
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)3 Rounds 5 Muscle ups 10 DB Snatch 22.5/15kg 15 T2B Rx+32.5/25kg Masters 15/12kg Masters Rx+25/17.5kgOLY: Clean (1-1-1-1-1)
Tue 271020
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: CFX Complex (Time)Five Rounds 12 Deadlift 43/30kg 9 Hang Power Clean 6 Push Jerk 3 Back Squat 30 Double Unders Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgXtra: Metcon (Time)Ski 30Cal 3 Rope Climb Ski 20 Cal 2 Rope Climb Ski 10 Cal 1 Rope Climb
Sat 241020
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 30 Snatch 43/30kg 30 HSPU 30 Clean & Jerk 30 Ring Dip 30 Deadlift 84/61kg 30 Hip Extension SN C&J Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kg Deadlift Rx + 102/71kg Age GP 70/53kg Age GP Rx + 84/61kg
Fri 231020
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Five Rounds 3 Muscle Up 12 Deadlift 84/61kg 200m Run Rx + 102/71kg Age GP 70/53kg Age GP Rx + 84/61kgOLY: Snatch (1-1-1-1-1)
Thur 221020
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)3 Rounds 1 Legless Rope Climb 12 Bar Facing Burpee