Mon 01 Oct 18
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds Run 200m 15 Pull ups (C2B Rx +) 15 KB Swing 24kg (32 Rx +)CF: Overhead Squat (3-3-3)OLY: Hang Snatch (1-1-1-1)
Sat 290918
CrossFit Effects - CrossFitPart: Metcon (Time)5 Rounds 30 Clean & Jerk 135lbs 30 GHD Sit ups 30 Cal
Fri 280918
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 50 Wall Ball 5 Muscle upsCF: Snatch (1-1-1-1)OLY: Snatch (1-1-1-1)
Thurs 270918
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Back Squat (3-3-3)Extra: Metcon (Time)3 Rounds 10mHandstand walk 5 Bar Muscle upsCF: Deadlift (3-3-3)
Wed 260918
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3)CF: Metcon (Time)Run 600m 3 Rope Climbs 15 Snatch 115lbs Run 400m 2 Rope Climb 10 Snatch Run 200m 1 Rope Climb 5 SnatchCF: Clean and Jerk (1-1-1-1-1)
Tue 250918
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 15 Pull up 10 HSPU 5 Pistols L (Rx+12kg) 5 Pistols R(Rx+ 12kg)Extra: Metcon (Time)15-12-9 DB Thrusters 25kg Muscle ups
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