Tues 140818
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)CF: Front Squat (3-3-3)CF,CF: Metcon (Time)9-7-5-3-1reps Squat Clean Thrusters 135lbs T2B Run 100m (Rx + 185lbs),CF: Metcon (Time)15-12-9 Snatch 135lbs 20m Prowler 90kg
Mon 130818
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5)CF: Metcon (Time)Five Rounds 15 Pull ups 12 Thruster 95lbs 9 Burpee Box Jump Over 24"Oly: Snatch (1-1-1-1-1)
Fri 100818
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1)CF: Metcon (Time)Three Rounds 10 Muscle ups 20 DB Single Arm Squat Clean Thrusters 20/10kg 60 Double UndersOLY: Snatch (1-1-1-1-1)
Thur 090818
CrossFit Effects - CrossFitCF: Overhead Squat (1-1-1-1-1)CF: Snatch (1-1-1-1-1)CF: Snatch Grip Deadlift (1-1-1-1-1)Extra: Metcon (Time)10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Over 24" Bar Muscle ups
Wed 080818
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 8 KB Swings 32kg 12 Handstand Push ups 16 GHD Sit upsCF: Push Jerk (1-1-1-1)OLY: Hang Clean (1-1-1-1-1)
Tues 070818
CrossFit Effects - CrossFitCF: Push Press (3-3-3)CF: Metcon (Time)Five Rounds 35 Sit ups 30 Box Jump 25 Wall BallExtra: Metcon (Time)12 DB Thruster 25kg 5m Walking Lunge 10 DB Clean & Jerk 5m Lunge 8 [...]
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