CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Crossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesHOME: GZ 7.2 (Time)Five Rounds 30m Front Rack Lunge 25 Sit ups 20 Push Ups
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)15,12,9,6,3reps Snatch Bar Facing BurpeeHome: GZ 7.1 (Time)GZ 7.1 Five Rounds Run 200m 5 Left Arm DB OHS 5 Right Arm DB OHSOLY: Hang Snatch (1-1-1-1-1-1)
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds Run 400m 15 HSPU 15 Hang CleanHome: GZ 6.6 (Time)21-18-15-12-9-6-3reps SDLHP @95lbs Power Clean Front Squat Push Press
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 50 Double Under 21 KB Swing 15 Toe to BarHome: GZ 6.5 (Time)10 rounds Run 400m Rest 2min Total time.OLY: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1-1-1-1)
CrossFit Effects - CrossFitHome: GZ 6.4 (AMRAP - Rounds and Reps)20 min AMRAP (Slow Controlled) 30 Sec L Sit Hold 6 Turkish Get UpCF: Shoulder Press (3-3-3-3-3)CF: Overhead Squat (3-3-3-3-3)CF: Deadlift (3-3-3-3-3)
CrossFit Effects - CrossFitCF: Metcon (Time)20min EMOM 10 Pull ups 5 Snatch 95lbsHome: GZ 6.3 (Time)6.3 50-30-20reps Walking Lunge (in m) Sit ups Push upsOLY: Clean and Jerk (1-1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)