Tue 190520
CrossFit Effects - CrossFitCF: Deadlift (5-5-5-5-5)CF: Metcon (Time)Seven Rounds Run 200m 10 Alt KB Squat Clean Thruster Carss Park (Nearest Pool)Home: GZ 9.2 (AMRAP - Rounds and Reps)AMRAP 20min 10 Pistols 5 V sits 5 HSPU
Mon 180520
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 4 DB Snatch 4 Burpee (Maan Shann Friendship Park) 143 West St, South Hurstville NSW 2221Home: Metcon (AMRAP - Rounds and Reps)GZ 9.1 EMOM 20min 20 Double Under 10 Push ups
Sat 160520
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 6 Push Press 9 Hang Clean 12 Deadlift 50 Double UndersHome: GZ 8.6 (Time)50,40,30,20,10reps OH Walking Lunge ALT DB Snatch Sit UpCarss Park (Nearest Pool)
Fri 150520
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Five Rounds 20 ALT DB Snatch 15 Toes to Bar 10 BurpeeHome: GZ 8.5 (Time)10 Rounds Run 100m 12 KB Swing 6 Burpee
Thur 140520
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Hang Clean (1-1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Home: GZ 8.4 (Time)Seven Rounds 30 Sec L Sit Hold 6 Turkish Get Up
Wed 130520
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 2 Muscle Ups 5 Thrusters 20 Sit upsHome: GZ 8.3 (AMRAP - Rounds and Reps)20min AMRAP 5 Push ups 10 Squats 20 Double UnderOLY: Clean (3-2-2-1-1-1)OLY: Clean Pull (3-3-3-3-3)