Wed 071020
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 4 Snatch 43/30kg 4 Bar facing Burpees Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgOLY: Hang Clean (1-1-1-1-1)
Tue 061020
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 25 Double Unders 20 Wall Ball 9/6kg 15 KB Swing 24/16kgXtra: Metcon (Time)30-20-10reps GHD Sit Up Box Jump 30/24" Echo Cal
Mon 051020
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)18-15-12-9reps HSPU Deadlift 84/61kg Run 200m Rx + 102/71kg Age GP 70/53kg Age GP Rx + 84/61kgOLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Sat 031020
CrossFit Effects - CrossFitPart: Metcon (Time)Partner Synco Five Rounds 9 Thrusters 9 SDLHP 9 Pull Ups Rx 43/30kg Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kg
Fri 021020
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)33-27-21-15-9reps Snatch Bar Facing Burpees Sit ups Rx 43/30kg 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)
Thur 011020
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)9-7-3-1reps Thrusters 61/43kg Bar Muscle ups