Tues 170919
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsExtra: Metcon (Time)Three Rounds 30 Wall Ball 20 Box Jump 10 Snatch135lbs
Mon 160919
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1)CF: Metcon (Time)Five Rounds 12 HSPU 15 Clean & Jerk 135lbs 18 T2B Run 200mOLY: Snatch (1-1-1-1-1)
Sat 140919
CrossFit Effects - CrossFitPartn: Metcon (Time)Five Rounds 12 HSPU 15 Clean & Jerk 135lbs 18 T2B Run 200m
Friday 130919
CrossFit Effects - CrossFitCF: Weighted Pull-ups (5-3-3-1-1-1)CF: Metcon (Time)9-7-5-3reps Muscle Ups Snatch 135lbs OHS Run 400mOLY: Snatch (1-1-1-1-1)
Thurs 120919
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Extra: Metcon (Time)Peg Board 9 Snatch 135lbs Peg Board 12 Snatch Peg Board 15 Snatch
Wed 110919
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3 Sets @ 85% of 1RMCF: Metcon (Time)3 Rounds 50 Double Unders 15 C&J 135lbs 3 Rope ClimbOLY: Clean and Jerk (1-1-1-1-1)