Mon 260819
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 minutes 5 Pull ups 10 Pistol Squats 15 Sit upsOLY: Snatch (1-1-1-1-1)OLY : Snatch Pull (3-3-3-3-3)
Sat 240819
CrossFit Effects - CrossFitCF: Metcon (Time)Run 800m Swap Every 200m 40-30-20-10reps Bar Facing Burpee Thrusters Row 1000m Swap Every 250m
Fri 230819
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)100 Double Unders 25 Toes to Bar 15 Snatch 135lbs 100 Double Unders 25 GHD Sit Up 15 Clean & Jerk 135lbsOLY: Snatch (1-1-1-1-1)
Thurs 220819
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Back Squat (5-5-3-3-3)CF: Deadlift (5-5-3-3-3)EXTRA: Metcon (Time)21-15-9reps DB Push Press 25kg DB Squat Clean Toes 2 Bar
Wed 210819
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)30-25-20-15-10-5reps KB Swing 32kg Push Up Single Arm Farmers Carry 100mOLY: Hang Clean (1-1-1-1-1)
Tues 200819
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3reps Thrusters Pull Ups GHD Sit upsExtra: Metcon (Time)10-8-6-4-2reps Bar Muscle Ups Pistol Squat 24kg