Mon 181119
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 (1-1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Sat 161119
CrossFit Effects - CrossFitPartn: Metcon (Time)50,40,30,20,10reps Burpee Box Jump Over T2B Run 200m
Fri 151119
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20 min EMOM (RX+ ) 5 Pull Ups (C2B) 5 Push Ups (Hand Rlease) 5 Squats (6 Pistols)OLY: Snatch (1-1-1-1-1-1)
Thur 141119
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Snatch Pull (3-3-3-3-3)CF: Back Squat (1-1-1-1-1)Xtra: Metcon (Time)5 Rounds 15 Snatch 95lbs 12m Front rack walking lunge 9 Thruster
Wed 131119
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)CF: Metcon (Time)15,12.9.6,3reps Clean & Jerk 135/95lbs KB Swing 32/24kg 2 Rope ClimbOLY: Push Jerk (1-1-1-1-1)
Tues 121119
CrossFit Effects - CrossFitCF: Metcon (Time)30-20-10reps DB Snatch 20/10kg (Each Arm) HSPU GHD Sit Up Run 400mXtra: Metcon (Time)3 rounds 50 Alt Pistols 1 Peg Board 15m Hand WalkCF: Bench Press (5-5-5-5-5)3 sets of 5 at 75-80%