Tue 030919
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)CF: Metcon (Time)Five Rounds 9 KB Swing 32kg 6 T2B 3 Muscle UpsExtra: Metcon (Time)Five Rounds 20 GHD Sit up 20 Hip Ext 20 Pistol Squats
Mon 020919
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 4 Snatch 95lbs 4 Bar Facing BurpeesOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 310819
CrossFit Effects - CrossFitPart: Metcon (Time)Run 800m each (Swap every 200m) Five rounds of Couplet 30 KB Swings 24kg 20 Chest 2 Bar Pull ups Run 800m each (Swap every 200m)
Fri 300819
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)CF: Metcon (Time)9 Rounds 9 Snatch 95lbs 9 OHS 9 Bar Facing BurpeesOLY: Hang Snatch (3-2-2-1-1-1)
Wed 280819
CrossFit Effects - CrossFitCF: Push Jerk (3-2-2-1-1-1)CF: Metcon (Time)9,7,5,3,1reps Muscle Up Thruster 135lbsOLY: Clean (3-2-2-1-1-1)Extra: Box Jump Down Up (Distance)20" Down Max Height up
Tues 270819
CrossFit Effects - CrossFitCF: Deadlift (5-5-5-5-5)CF: Metcon (Time)4 Rounds 9 HSPU 15 Toes 2 Bar 21 Box Jump 24"Extra: Metcon (Time)1 Peg Board 30 Cal Echo 1 Peg Board 30 Cal Ski 1 Peg Board 30 Cal Row