Mon 140819
CrossFit Effects - CrossFitCF: Deadlift (3-3-3)CF: Metcon (Time)21,18, 15 reps KB Swing 24kg Toes to Bar Goblet Squat Run 200 after every roundOLY: Snatch (1-1-1-1-1)
Wed 091019
CrossFit Effects - CrossFitCF: Paused Front Squat (3-2-2-1-1-1)CF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOLY: Hang Clean (1-1-1-1-1)
Tues 081019
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)3 Rounds Run 400m 15 HSPU 15 KB Swing 24kg 15 T2BExtra: Metcon (Time)30Cal Ski 15m up & 15m Back Prowler 80kg 30Cal Echo 15m up & 15m Back Prowler 80kg 30 Cal Row 15m up & 15m Back Prowler 80kg
Mon 071019
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 20 DB Squat Clean Thruster 22.5/15kg 15 GHD Sit Up 3 Rope ClimbOLY: Snatch (1-1-1-1-1)
Sat 051019
CrossFit Effects - CrossFitPart: Metcon (Time)Five Rounds 200m Run Together 30 Pull Up 30 Push Up 30 Sit up 30 Squat
Fri 041019
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3)CF: Metcon (Time)21-18-15-12-9-6-3reps KB Swing 24kg Push Ups GHD Sit ups Run 200mOLY: Hang Snatch (1-1-1-1-1)