Tue 181218
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 18 HSPU 9 Deadlift 125/80kg 3 Rope ClimbCF: Bent Over Row (5-5-5)Extr: Metcon (Time)15-12-9-6-3reps Muscle Ups Snatch 135lbs
Sat 151218
CrossFit Effects - CrossFitPart: Metcon (Time)100,90,80,70,60,50,40,30,20,10reps Wall Ball Sit up Box Jump
Fri 141218
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3)CF: Metcon (Time)Four rounds 20 Alt DB Snatch 20kg 3 Rope Climb 50 Double UndersOLY: Snatch (1-1-1)OLY: Snatch Balance (3-3-3)
Thur 131218
CrossFit Effects - CrossFitCF: Bench Press (3-3-3)CF: Overhead Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)9-7-5reps DB Thruster 32.5 Muscle Ups
Wed 121218
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 21 OHS 95lbs 15 Snatch Run 200mCF: Push Jerk (1-1-1-1-1)Oly: Hang Clean (1-1-1-1-1)Oly: Clean Pull (3-3-3-3-3)
Tue 111218
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3reps Pull up Push up Sit up SquatCF: Deadlift (5-5-5-5-5)CF: Metcon (Time)Three Rounds 1 Peg Board 15m Handstand walk