Wed 241018
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)3 Sets of 3 at 80-85% of 1 RMCF: Metcon (Time)Three Rounds 10 Snatch 135lbs 20 GHD Sit ups 30 Wall BallOLY: Clean and Jerk (1-1-1-1-1)
Mon 221018
CrossFit Effects - CrossFitCF: Metcon (Time)100 Double unders 21 HSPU 21 Pull ups 21 Pistol Squats 75 Double Unders 15 HSPU 15 Pull ups 15 Pistol Squats 50 Double Unders 9 HSPU 9 Pull ups [...]
Sat 201018
CrossFit Effects - CrossFitEV1: Clean Total (Total Weight)Clean (1 Rep Max)Clean (1 Rep Max)Clean (1 Rep Max)EV2: Metcon (Time)12 Min Cap 60-45-30 rep Pull up Thruster 95lbsEV3: Metcon (Time)Three Rounds 30 Handstand Push up 30 [...]
Thur 181018
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3 Rep MaxCF: Back Squat (3-3-3)3 Rep MaxCF: Deadlift (3-3-3)Achieve a 3 rep max effortExtra: Metcon (Time)3 Rounds 1 Peg Board 21 T2B 10m Front Rack Lunge 115lbs
Wed 171018
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)Five Rounds Run 200m 15 Power Snatch 95lbs 9 OHSOLY: Clean and Jerk (1-1-1-1-1-1)
Tues 161018
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 6 Squat Clean 135lbs 6 Push Press 12 T2BExtra: Metcon (Time)9-7-5 6"Deficit HSPU Bar Muscle UpsCF: Bent Over Row (5-5-5)
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