Mon 161219
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)Run 200 7 Muscle ups 21 Thrusters 95lbs Run 200m 5 Muscle Ups 15 Thrusters Run 200m 3 Muscle Ups 9 ThrustersOLY: Snatch (1-1-1-1-1)
Sat 141219
CrossFit Effects - CrossFitCF: 12 Days of Christmas (Time)1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking [...]
Fri 131219
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)3 Rounds Run 400m 15 KB Swing 24kg 15 Clean & Jerk 95lbsOLY: Hang Snatch (1-1-1-1-1)
Thur 121219
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Overhead Squat (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)xtra: Metcon (Time)30-20-10reps DB Snatch 32.5kg HSPU
Wed 111219
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)"7-5-3-1 Muscle Ups 21-15-9-3reps Thruster 135lbs Run 200m"OLY: Clean and Jerk (1-1-1-1-1)
Tues 101219
CrossFit Effects - CrossFitFront SquatCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)21-18-15-12reps HSPU Toe 2 Bar Box JumpsCF: Metcon (Time)"21-18-15-12reps HSPU Toe 2 Bar Box Jumps"Xtra: Metcon (Time)"21 DB Thrusters 20kgs 3 Rope Climbs (Legless) 15 DB Thrusters 2 Rope Climbs (Legless) 9 DB Thrusters 1 Rope Climbs (Legless)"