Wed 141020
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds Run 400m 15 Deadlift 84/61kg 21 Toes 2 Bar Rx + 102/71kg Age GP 70/53kg Age GP Rx + 84/61kgOLY: Push Jerk (1-1-1-1-1)OLY: Hang Clean (1-1-1-1-1)
Tue 131020
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Five Rounds 12 HSPU 15 Snatch 43/30kg 200m Run Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgXtra: Metcon (Time)5 Rope Climb 15 HSPU 4 Rope Climb 12 HSPU 3 Rope Climb 9 HSPU 2 Rope Climb 6 HSPU 1 Rope Climb 3 HSPU
Mon 121020
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 4 Clean & Jerk 43/30kg 4 Bar Facing Burpees Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 101020
CrossFit Effects - CrossFitPart: Metcon (Time)Partner Synco Five Rounds 10 Thrusters 43/30kg 10 Toes 2 Bar 10 Clean & Jerk 43/30kg 200m Run Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kg
Fri 091020
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)21-15-9 Pull ups Clean & Jerk Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgOLY: Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Thur 081020
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)Xtra: Metcon (Time)1 Peg Board 15 Snatch 61/43 1 Peg Board 10 Snatch 76/53 1 Peg Board 5 Snatch 84/61kgCF: Clean (1-1-1-1-1)CF: Deadlift (3-3-3-3-3)