Tues 010119
CrossFit Effects - CrossFitCF: 5000m Run (Time)
Mon 311218
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3reps HSPU Deadlift 225lbs Double Under x 2repsCF: Sots Press (3-2-2-1-1-1)Snatch Grip Overhead Squat PressOly: Snatch (1-1-1-1-1)
Sat 291218
CrossFit Effects - CrossFitPart: Metcon (Time)Run 600m (Both) 30 KB Swing 32kg 200m Farmers Carry 32kgs 30 T2B Run 400m (Both) 20 KB Swing 32kg 200m Farmers Carry 32kgs 20 T2B Run 400m (Both) 30 KB Swing 32kg 200m Farmers Carry 32kgs 30 T2B Run 600m (Both)
Fri 281218
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)CF: Metcon (Time)100 Double Under 21 KB Swing 24/16kg 21 Burpees 75 Double Unders 15 KB Swings 15 Burpees 50 Double Unders 9 KB Swings 9 Burpees 25 Double UndersOly: Snatch (1-1-1-1-1)
Thur 271218
CrossFit Effects - CrossFitCF: Metcon (Time)Run 400m 15 C2B Pull up 15 Snatch 135lbs 15 OHS Run 200m 12 C2B Pull up 12 Snatch 12 OHS Run 200m 9 C2B Pull up 9 Snatch 9 OHS Run 400mCF: Bent Over Row (5-5-5-5-5)
Wed 261218
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)15Min AMRAP 10 Push Ups 15 Sit Ups 20 Squats