Mon 231219
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)50-40-30-20-10reps Double Unders 1/2reps Push ups Sit UpsOLY: Snatch (1-1-1-1-1-1)
Sat 211219
CrossFit Effects - CrossFitPartn: Metcon (Time)Three Rounds 50 Pull up 30 Burpee Box Jump Over 200m Farmers Carry
Fri 201219
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)Run 400m 21 Toes 2 Bar 21 Lunges DB (R Hand)20/12.5kg Run 200m 21 Lunges DB (L Hand) 21 Toes 2 Bar Run 400mOLY: Hang Snatch (1-1-1-1-1)
Thur 191219
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)CF: Push Press (3-2-2-1-1-1)CF: Back Squat (3-3-3-3-3)Xtra: Metcon (Time)9 Muscle ups 21 OHS 135lbs Run 200m 7 Muscles ups 15 OHS 5 Muscle ups 9 OHS
Wed 181219
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)Five Rounds 9 Deadlift 100/70kg 15 KB Swing 24/16kg 21 Push up 50 Double UndersOLY: Clean Pull (3-3-3-3-3)OLY: Clean (1-1-1-1-1)
Tues 171219
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3rep maxCF: Metcon (Time)3 Rounds 30 DB Snatch 20/12.5kg 15 HSPU 30 GHD Sit Ups 15 Cal (Row,Ski,Bike)Xtra: Metcon (Time)3 Rounds 20m Prowler 120kg 21 Pull ups
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