Mon 190819
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)3 Sets @85% of 1RMCF: Metcon (Time)15-12-9-6-3reps Clean & Jerk 135lbs 1 Rope ClimbOLY: Snatch (1-1-1-1-1)
Sat 170819
CrossFit Effects - CrossFitPartn: Metcon (Time)50 Pull ups 100 Push ups 200 Sit ups 300 Squats 400m Farmer Carry KBs 32/24kg 300m Row (Each) 200m Walking Lunge 100 KB Swings 32/24kg 50 GHD Sit ups Each
Fri 160819
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 30 Double Unders 10 T2B 15 Push UpsCF: Hang Snatch (1-1-1-1-1)
Thur 150819
CrossFit Effects - CrossFitCF: Bench Press (3-3-3)85% of 1rm for 3 setsCF: Front Squat (3-2-2-1-1-1)CF: Deadlift (3-3-3-3-3)3 sets at 85% of 1 RMExtra: Metcon (Time)12-9-6reps Deadlift 145kg Box Jump 30"
Wed 140819
CrossFit Effects - CrossFitCF : Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)9-15-21-27-33reps Thruster 95lbs Pull upOLY: Clean and Jerk (1-1-1-1-1)
Tues 130819
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Five Rounds 9 Snatch 95lbs 15 OHS 21 GHD Sit UpExtra: Metcon (Time)15 - 12 -9reps DB Thruster 50lbs C2B Pull Ups