Mon 111119
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3reps Snatch 95lbs Bar facing Burpee ThrusterOLY: Snatch (1-1-1-1-1)
Sat 091119
CrossFit Effects - CrossFitPart: Metcon (Time)50 Snatch 135lbs Rest 3mins 10 Rounds Synco 5 Pull ups 10 Push Ups 15 Squats Rest 3min 50 Clean & Jerk 135lbs
Fri 081119
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)7 Rounds Run 200m 20 T2B 15 Push UpsOLY: Hang Snatch (1-1-1-1-1)
Thur 071119
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1-1)CF: Paused Front Squat (3-2-2-1-1-1)Extra: Metcon (Time)12-9-6reps Bar Muscle Ups Snatch 135lbs
Wed 061119
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3-)3 Sets of 3 @ 80-85% of 1RMCF,CF: Metcon (Time)4 Rounds 20 Wall Ball 10 Deadlifts 102/71kg 20 Box Jump 10 KB Swing 32/24kg,,OLY: Hang Clean (1-1-1-1-1)
Tue 051119
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)3 Sets of 3 at 80-85% of 1 RMCF: Metcon (Time)Run 600m 12,9,6,3reps Muscle Ups Clean & Jerk 135lbs Then Run 600mExtra: Metcon (Time)5 Rounds 20m Prowler 160kg 1 Legless Rope Climb