Tue 150119
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)CF: Metcon (Time)3 Rounds 3 Rope Climb 9 Snatch 95lbs 12 OHS 95lbs 15 DeadliftsFive : Metcon (Time)Five Rounds Flying Pull up Bar Muscle Up 20m Prowler 100kg
Mon 140119
CrossFit Effects - CrossFitCF: Metcon (Time)Four Rounds 15 Thrusters 95lbs 5 Muscle upsCF: Deadlift (3-3-3-3-3)Three Sets at 80%OLY: Paused Front Squat (3-2-2-1-1-1)OLY: Clean (3-2-2-1-1-1-1)
Sat 120119
CrossFit Effects - CrossFitPart: Metcon (Time)10-9-8-7-6-5-4-3-2-1reps Partner Deadlift 150kg/100kg Synco Push Ups Synco Burpee Synco Toes to Bar Cal (each 1@time)
Fri 110119
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 10 DB Snatch 32.5/20kg 20 C2B Pull up 50 Double UndersCF: Overhead Squat Pause (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)
Thur 100119
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Front Squat (3-3-3-3-3)CF: Deadlift (3-3-3-3-3)Extra: Metcon (Time)15-12-9reps HSPU on 4" Bar Muscle Up 24kg Pistol Squats
Wed 090119
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)15-12-9reps Muscle up Clean & Jerk 135lbs Run 200mOly: Clean and Jerk (1-1-1-1-1)