Thur 280319
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1-1)CF: Bench Press (5-5-5-5-5)Extra: Metcon (Time)Four Rounds 25 GHD Situps 25 GHD Hip Ext 10 Muscle Ups.
Wed 270319
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 20 Wall Ball 20 Push Ups 20 Double UndersCF: Push Press (5-5-5-5-5)3 setd of 5 at 75-80% 1RMOLY: Clean and Jerk (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Tuesday 260319
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)3 sets of 3reps @80-85% 1RMCF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 5 Muscle Ups 10 Clean & Jerk 135lbs 15 Deadlift 245lbsExtra: Metcon (Time)3 Rounds 10 Pistol Squats24kg 1 Legless Rope Climb
Mon 250319
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3 sets of 3 at 85-90% of 1RMCF: Metcon (Time)Five Rounds 9 Snatch 95lbs 12 T2B 15 KB Swing 24kg 200m RunOLY: Snatch (1-1-1-1-1-1)
Sat 230319
CrossFit Effects - CrossFitPartn: Metcon (AMRAP - Rounds and Reps)20 min AMRAP Synco 10 Pull Ups 12 KB Swings 24/16kg 15 Thrusters 95/65lbs
Fri 220319
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)3 sets of 3 @85%of 1RMCF: Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsOLY: Snatch (1-1-1-1-1)