Mon 211019
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1-1)CF: Metcon (Time)Run 400m/ Row 500m 9-7-5-3reps Bar Muscle Up Thruster 135lbs Run 400m/ Row 500mOLY: Snatch (1-1-1-1-1)
Sat 191019
CrossFit Effects - CrossFitPartn: Metcon (Time)5 Rounds 40 Wall Ball 30 SDLHP 95lbs 40 Box Jump 30 Push Press 95lbs
Fri 181019
CrossFit Effects - CrossFitCF: Overhead Squat (1-1-1-1-1)CF: Metcon (Time)12-8-4reps Muscle Up DB Snatch 32.5/20kg 100 Double UnderOLY: Hang Snatch (1-1-1-1)
Thurs 171019
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Front Squat (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Extra: Metcon (Time)20 Cal Ski 3 Legless Rope Climb 20 Cal Echo 40m Prowler 80kg 20 Cal Row 10 Bar Muscle Ups
Wed 161019
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20 min 4 Snatch 135lbs 4 Bar facing BurpeesOLY: Clean and Jerk (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Tues 151019
CrossFit Effects - CrossFitCF: The Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and [...]
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