Wed 090920
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)3 Rounds 20 KB Swing 24/16kg 25 Push Up 30 Box JumpOLY: Clean (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Mon 070920
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1)CF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOLY: Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Sat 050920
CrossFit Effects - CrossFitPart: Metcon (Time)Five Rounds 20 Push up 20 Push Press 43/30kg 20 Clean & Jerk 20 KB Swing 24/16kg 20 T2B Rx+ 61/43kg
Fri 040920
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)3 Rounds Run 400m 15 HSPU 15 T2BOly : Overhead Squat (1-1-1-1-1-1)OLY: Hang Snatch (1-1-1-1-1-1)
Thur 030920
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Xtra: Metcon (Time)30 Cal Row 9 Bar Muscle Up 20 Cal Echo 6 Bar Muscle Up 10 Cal Ski 3 Bar Muscle Ups
Wed 020920
CrossFit Effects - CrossFitCF: Clean Pull (3-3-3-3-3)CF: Metcon (Time)9-12-15-18-21reps Pull up GHD Sit up Deadlift 84/61kg Rx+ 102/70kgOLY: Clean and Jerk (1-1-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump