Wed 300119
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)3 sets of 5 at same weightCF: Metcon (Time)Run 600m/Row 750m 3 Rounds (5 Bar Muscle ups &7 Snatch 155lbs) Run 600m Row 750mOly : Hang Clean (3-2-2-1-1-1)
Tue 290119
CrossFit Effects - CrossFitCF: Metcon (Time)Four Rounds 20 MB Abmatt Wall Ball 25 Push ups 30 Pull ups 35 Air SquatsCF: Deadlift (5-5-5-5-5)5 Rep MaxExtra: Metcon (Time)3 Rounds Flying Pull up to 3 Muscle Up 20m Prowler 100kg
Mon 280119
CrossFit Effects - CrossFitCF: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restCF: Snatch Pull (3-3-3-3-3)3 Rep Max
Sat 260119
CrossFit Effects - CrossFitPart: Metcon (Time)P1 (30 each C&J), P2 Front Rack Hold 135lbs Synco 15 Pull Ups 15 Cal each Row,Bike or Ski P1 (20 each) C&J, P2 Front Rack Hold 135lbs Synco 10 Pull Ups 10 Cal each Row,Bike or Ski P1 (10each C&J), P2 Front Rack Hold 135lbs Synco 5 Pull Ups [...]
Fri 250119
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 7 Snatch 135lbs 15 GHD Sit Ups 20 Pistol SquatsOLY: Snatch (1-1-1-1-1)
Thur 240119
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)3 Rep MaxCF: Clean (1-1-1-1-1)1 Rep MaxExtra: Amanda (Time)9-7-5 Muscle-ups Snatch, 135#/95#