CrossFit Effects - CrossFitCF: Deadlift (3-3-3)3 Sets @80-85% of 1RMCF: Metcon (Time)33-28-21-15-9reps Snatch 95lbs Bar facing Burpees Double UndersXtra: Metcon (Time)15 C&J 135lbs 5m Front Rack Lunge 10 C&J 5m Front Rack Lunge 5 C&J 5m Front Rack Lunge
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Run 600m 21 Thruster 95lbs 21 Pull ups Run 400m 15 Thrusters 15 Pull ups Run 200m 9 Thrusters 9 Pull upsOLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitPart: Metcon (Time)"Five Rounds 30 Deadlift 225lbs 30 Wall Ball Then Five Rounds 30 Bar Facing Burpee 30 HSPU"
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)20-16-12-8-4reps Hang Power Clean 95lbs Front Rack Lunge 95lbs Push Press 95lbs Cal (Ski,Bike,Row)OLY: Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Squat Clean (1-1-1-1-1-1)CF: Push Jerk (1-1-1-1-1)CF: Deadlift (1-1-1-1-1-1)Xtra: Metcon (Time)30 Clean&Jerk 95lbs 20 Clean&Jerk 135lbs 10 Clean & Jerk 175lbs
CrossFit Effects - CrossFitCF: Clean (1-1-1-1-1)CF: Metcon (Time)21-15-9reps HSPU Clean & Jerk 135lbs Deadlift 400m RunOLY: Push Press (3-3-3-3-3-3)