Wed 190122
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)21-18-15-12-9reps HSPU Hang Clean 43/30kg Rx+61/43kg Age GP 38/25kg Rx+53/35kgXtra: Clean (1-1-1-1-1)
Tue 180122
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)CF: Metcon (Time)Five Rounds 20 DB Snatch 22.5/15kg 15 Toes 2 Bar 200m Run
Mon 170122
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (Time)Run 600m 30 Wall Ball 30 Push Ups 30 Sit ups Run 400m 20 Wall Ball 20 Push Ups 20 Sit ups Run 200m 10 Wall Ball 10 Push Ups 10 Sit upsXtra: Hang Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
Fri 140122
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Three Rounds 9 Squat Clean 43/30kg 15 Toes to Bar 21 Push Ups Run 400m Age GP 38/25kg Rx+53/35kgXtra: Hang Snatch (1-1-1-1-1)
Thur 130122
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Hang Clean (1-1-1-1-1)CF: Deadlift (3-3-3-3-3)
Tue 110122
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)Run 600m 21-15-9reps HSPU Deadlift 84/60kg Run 400m Rx+100/70kg Age GP 70/53kg Rx+ 84/61kg