Mon 021219
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)4 Rounds 5 Muscle Up 10 Clean & Jerk 135lbs/95lbs 15 Box JumpOLY: Snatch (1-1-1-1-1-1)
Sat 301119
CrossFit Effects - CrossFitPart: Metcon (Time)Five Rounds 20 Toes 2 Bar 30 KB Swing 32/24kg 40Push Ups 50 Squats 100m Farmers Carry 32/24kg
Friday 291119
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)3 Rounds 12 Deadlift 61/43kg 9 Power Clean 6 Front Squat 3 Push Jerk Run 400mOly : Snatch (1-1-1-1-1)
Thur 281119
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)CF: Push Jerk (1-1-1-1-1)CF: Deadlift (3-3-3-3-3)Extra: Metcon (Time)20-16-12reps HSPU DB Squat Clean Thruster 32.5kg
Wed 271119
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)CF: Metcon (Time)33-27-21-15-9reps Toes to Bar Push Ups 50 Double UnderOly: Hang Clean (1-1-1-1-1-1)
Tues 261119
CrossFit Effects - CrossFitCF: Bench Press (5-3-3-1-1-1)CF: Metcon (Time)Four Rounds 15 HSPU 15 Snatch 43/29kg 3 Rope Climb Run 200mExtra: Metcon (Time)3 Rounds 7 Muscle Ups 12 Burpee Box Jump Over 30"
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