Mon 251119
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP 2 Muscle Ups 4 Clean & Jerk 61/43kg 6 KB Swings 32/24kgOLY: Snatch (1-1-1-1-1)CF: Snatch Balance (1-1-1-1-1)
Sat 231119
CrossFit Effects - CrossFitCF: Metcon (Time)200 Double Under 100 Push Press 200 Sit Ups 100 Push Ups 200 Squats 100 Hip Ext 200 Double Under Compare to 13 July 19
Fri 221119
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)3 rep maxCF: Metcon (AMRAP - Rounds and Reps)20 min AMRAP 5 Pull ups 5 T2B 10 Pistol SquatsOLY: Hang Snatch (1-1-1-1-1)
Thurs 211119
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Extra: Metcon (Time)3 rounds 15 Clean & Jerk 95lb Front rank Lunge 10m 95lbs 20m Prowler 120kg
Wed 201119
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)50-30-20reps DB Snatch Lunge Sit Up Double UnderOLY: Clean and Jerk (1-1-1-1-1)
Tue 191119
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (Time)Three Rounds Run 200m 12 HSPU 9 Clean & Jerk 135/95lbs 1 Rope ClimbExtra: Metcon (Time)Row 500m 30 Wall Ball 10 Muscle Ups C2 Bike 1000m 20 Wall Ball 5 Muscle Ups Ski 500m