Mon 041119
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)3 Sets of 3 @80-85% of 1 RMCF: Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squatsOLY: Snatch (1-1-1-1-1)
Sat 021119
CrossFit Effects - CrossFitPartn: Metcon (Time)40-30-20-10reps DB Snatch 20/10kg DB OHS T2B Run 400m
Fri 011119
CrossFit Effects - CrossFitCF: Metcon (Time)15-12-9reps HSPU Clean & Jerk 135lbs Run 200mCF: Snatch Pull (3-3-3-3-3)OLY: Snatch (1-1-1-1-1)
Thur 311019
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Deadlift (3-3-3-3-3)3rep maxExtra: Metcon (Time)3 Rounds 20m Hand Walk 15 OHS 135lbs
Wed 301019
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3 rep maxCF: Metcon (Time)Five Rounds 20 Wall Ball 20 Push Ups 20 Pistol SquatsOLY: Max Height Box Jump (Distance)Max Height Box JumpOLY: Clean (1-1-1-1-1-1)
Tue 291019
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)3 rep maxCF: Metcon (Time)21-18-15-12-9reps Pull Up Deadlift 225lbs 50 Double Undersextra: Metcon (Time)9-7-5rep 1.5 BW Deadlift .75BW Clean&Jerk Muscle Up