CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF,CF: Metcon (AMRAP - Rounds and Reps)20 Min EMOM 3 HSPU 3 Snatch 50/35kg,,Xtra: Metcon (Time)Five Rounds 20m Prowler 120kg 5 Burpee Box Jump OverHome: GZ 2.2 (Time)3 Rounds 50 Double Unders 15 HSPU 15 V-SitHome: GZ 2.1 (Time)Five Rounds Run 200m 5 Burpee 10 Push Ups 15 [...]
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)3 Rounds 9 Squat Clean Thruster 135lbs 15 C2B Pull up 21 GHD Sit Ups 50 Double UndersOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
CrossFit Effects - CrossFitPart: Metcon (Time)(Meet at Todd Park, Carss Park) 125 Double Unders 100 Box Jump 75 Push Press 43/30kg 50 KB Swing 500m Row 50 KB Swing 75 Push Press 100 Box Jump 125 Double UndersHome: GZ 1.5 (Time)21-15-9 Reps VSit Up Burpee Run 200m
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)Metcon (Time)10 Rounds 10 Pull ups 10 Push ups 10 Sit ups 10 Squats"OLY: Snatch (1-1-1-1-1)HOME: GZ 1.4 (Time)10 Rounds 10 Pull ups 10 Push ups 10 Sit ups 10 Squats
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Snatch Balance (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Xtra: Metcon (Time)21-15-9 HSPU 2" Pistol Squat 1poodHome: GZ 1.3 (Time)Five Rounds Run 400m 2min Rest
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)Five rounds 9 Deadlift 135lbs 7 Power Clean 5 Front Squat 3 Push JerkOLY : Push Jerk (1-1-1-1-1)OLY: Clean (1-1-1-1-1)Home: GZ 1.2 (Time)Three rounds 15 HSPU (Static hold 30sec) 15 KB Swing 24/16kg (Good Morning) 50 Double Unders