Mon 091219
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-reps Snatch 95/65lbs Pull up"OLY: Snatch (1-1-1-1-1)
Sat 071219
CrossFit Effects - CrossFitE1: Metcon (Time)50-30-20 Wall Ball Pull ups Squats 200m RunE2: Metcon (Time)3 Rounds 15 Clean & Jerk 61/43kg 15 Toes 2 BarE3: Metcon (Time)21-15-9reps Deadlift 100/70kg Box Jump 24/20"
Fri 061219
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Thur 051219
CrossFit Effects - CrossFitCFF: Bench Press (3-3-3-3-3)3 rep MaxCF: Back Squat (3-2-2-1-1-1)1 Rep MaxCF: Deadlift (3-3-3-3-3)3 Rep MaxExtr: Metcon (Time)3 Rounds 20m Prowler 140kg 1 Peg Board
Wed 041219
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)Run 600m 3 Rounds 15 Thrusters 95lbs 15 Bar facing Burpees 2 Rope Climb Then Run 600mOLY: Clean (1-1-1-1-1)OLY: Push Jerk (1-1-1-1-1)
Tues 031219
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)3 sets @ 75-80% of 1 RMCF: Metcon (Time)3 Rounds 40 DB Snatch 20/12.5kg 20 OHS 20 GHD Sit Up 50 Double Undersxtra: Metcon (Time)75 Wall Ball 50 Box Jump 25 HSPU 50 Box Jump 75 Wall Ball