Sat 011218
CrossFit Effects - CrossFitPart: Metcon (Time)Run 600m (Together) 50 Pull ups 50 Push ups 200m Farmers Carry (32kgs Pair) Run 400m 40 Pull ups 40 Push ups 200m Farmers Carry 30 Pull ups 30 Push ups Run 600m (Together)
Fri 301118
CrossFit Effects - CrossFitCF: Snatch Pull (3-2-2-1-1-1)CF: Metcon (Time)21-15-9 OHS 135lbs Run 400m or Row 500mOLY: Snatch (1-1-1-1-1)
Thur 291118
CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5-5-5)CF: Front Squat (5-5-5-5-5)CF: Deadlift (5-5-5-5-5)Extra: Metcon (Time)Three rounds Prowler 40m Echo 15 Cal
Wed 281118
CrossFit Effects - CrossFitCF: Back Squat (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 3 Muscle Ups 9 Thruster 95lbsOLY: Squat Clean and Jerk (1-1-1-1-1)
Tue 271118
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)15-12-9reps Snatch 95lbs Push Press SDLHP Run 400m or Row 500mExtra: Metcon (Time)Three Rounds 8 Renegade Man Maker 25kg 1 Peg Board
Mon 261118
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Metcon (Time)12,10,8,6,4,2reps Clean & Jerk 135lbs Toes 2 Bar Weighted Pistol 12/8kgOLY: Snatch Balance (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)