Tues 281117
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Three Rounds 15 Deadlifts 135lbs 12 Squat Cleans 9 Push Press Run 400mExtra: Metcon (Time)10m DB OH Walking Lunge 20kg 30 DBCleans 10m DB OH Walking Lunge [...]
Mon 271117
CrossFit Effects - CrossFitCF: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCF: Annie (Time)50-40-30-20-10 Double-unders Sit-upsCF: Behind The Neck Jerk (1-1-1-1-1)Oly: Overhead Squat (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Sat 251117
CrossFit Effects - CrossFitPart: Metcon (Time)200m Farmers Carry 2x32kg 50 Push Press 95lbs 50 Burpees 50 Snatch 95lbs 100 Hip Ext 50 GHD Sit ups 50 Push Jerks 95lbs 200m Farmers Carry 2 x32kg (RX+ [...]
Fri 241117
CrossFit Effects - CrossFitCF: Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squatsCF: Snatch (3-2-2-1-1-1)OLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch Pull (1-1-1-1-1)
Thur 231117
CrossFit Effects - CrossFitCF: Push Jerk (3-2-2-1-1-1)CF: Power Clean (3-2-2-1-1-1)CF: Front Squat (3-2-2-1-1-1)Extra: Metcon (Time)Three Rounds 9 Bar Muscle ups 30 Pistol Squats
Tue 211117
CrossFit Effects - CrossFitCF: Metcon (Time)10 Pull-ups 10 Two arm KB swings 16kgs KBs 10 Pull-ups 10 Right arm push-presses 20kg DB 10 Pull-ups 10 Left arm push-presses 10 Pull-ups 10 Right arm snatches 20kg [...]
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