Mon 281019
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1-1)CF: Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#OLY: Snatch (1-1-1-1-1)
Sat 261019
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD Five Rounds (Synco) 5 Pull Ups 10 Push Ups 15 Squats 20 Deadlifts 135/95lbs Rest 3 min 60 Clean & Jerk 135lbs
Fri 251019
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Five rounds 15 KB Swing 24kg 20 Sit Up Run 400mOLY: Hang Snatch (1-1-1-1-1)
Thur 241019
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1-1)CF: Back Squat (3-3-3-3-3)Extra: Metcon (Time)15m Hand Walk 30 Pistols 15m Hand Walk 30 Wall Ball 15m Hand Walk 30 Box Jump Over 24"
Wed 231019
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)30-20-10reps Clean & Jerk 53/35kg Bar Facing Burpee 200m RunOLY: Power Clean (1-1-1-1-1)
Tue 221019
CrossFit Effects - CrossFitCF: Deadlift (3-2-2-1-1-1)CF: Metcon (Time)21-15-9reps HSPU Snatch 95lbs OHSExtra: Metcon (Time)1 Peg Board 21 HSPU 20m Prowler120kg 1 Peg Board 15 HSPU 20M Prowler 1 Peg Board 9 HSPU 20m Prowler