Wed 230119
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)3 Rep MaxExtra: Metcon (AMRAP - Rounds and Reps)Every 2nd minute for 20 minutes 9 Hang Power Clean 135lbs 6 Push Jerk 3 Muscle UpOLY: Clean and Jerk (1-1-1-1-1)
Tue 220119
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3 Sets @ 80%CF: Metcon (Time)Five Rounds 10 HSPU 15 T2B 20 Box Jump 25 Double UndersExtra: Metcon (Time)Three Rounds 1 Peg Board 10 Burpee box 20m Prowler
Mon 210119
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Three Rounds 400m Run or 500m Row 30 Pull ups 30 Steps Front Rack Lunge 95lbs 30 Push PressCF: Snatch (1-1-1-1-1)
Sat 190119
CrossFit Effects - CrossFitPart: Metcon (Time)3 Rounds 30 Pull ups (1Person Hangs) 30 Push ups (Person Plank) 30 Thrusters 95/65lbs (1Person Squat) 30 Cal (Share)
Fri 180118
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 12 Deadlift 70/50kg 9 Power Clean 6 Push Jerk Run 400mCF: Behind The Neck Jerk (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Thur 170119
CrossFit Effects - CrossFitCF: Push Jerk (3-2-2-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Extra: Metcon (Time)Five Rounds Legless Rope Climb 8 Weighted Pistols 24kg