Thur 140917
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Extra: Metcon (Time)15-12-9 Snatch 135lbs HSPU
Tues 120917
CrossFit Effects - CrossFitCF: Metcon (Time)20 Pull ups 20 Push Press 135lbs 20 Pull ups 20 Push Jerk 20 Pull upsCF: Back Squat (5-5-5-5-5)Extra: Metcon (Time)1 Peg Board 3 Legless Rope Climb 5 Bar Muscle [...]
Wed 130917
CrossFit Effects - CrossFitCF: Metcon (Time)3Rounds 500m Row 15 Deadlifts 100kg 20 Box Jump 24"CF: Push Press (3-3-3-3-3)OLY: Clean (3-2-2-1-1-1)OLY: Clean Pull (3-2-2-1-1-1)
Mon 110917
CrossFit Effects - CrossFitCF: Metcon (Time)50 GHD Sit-ups Tabata “Bottom to Bottom” Squats 50 Abmat Sit-upsOLY: Snatch Balance (3-2-2-1-1-1)Oly: Snatch (1-1-1-1-1)
Sat 090917
CrossFit Effects - CrossFitPart: Metcon (AMRAP - Rounds and Reps)20min AMRAP Row 250 meters each 15 Thrusters, 95lbs 15 Pull-ups Sync 30 Box Jumps
Fri 080917
CrossFit Effects - CrossFitCF: Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*OLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-2-2-1-1-1)
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