Sat 241118
CrossFit Effects - CrossFitPart: Metcon (Time)15-12-9-6-3reps Partner Deadlift 3x45lbs & 2x45lbs Synco Pull ups C2B Synco Pistol Squats.
Fri 231118
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds Run 400m 12 Thruster 135lbs 12 Bar Facing BurpeeCF: Overhead Squat (3-3-3-3-3)OLY: Snatch (1-1-1-1-1)
Thur 221118
CrossFit Effects - CrossFitCF: Bench Press (5-5-5)CF: Back Squat (5-5-5)CF: Deadlift (1-1-1)Extra: Metcon (Time)21-15-9reps DB Thrusters 20kgs Chest to Bar Pull up
Wed 211118
CrossFit Effects - CrossFitCF: Metcon (Time)9-7-5-3-1 Muscle Up Single KB 32kg Squat Clean Thruster Pistol Squat (Each Leg)CF: Bent Over Row (5-5-5-5-5)Oly: Hang Clean (1-1-1-1-1)
Tues 201118
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 21 Snatch 95lbs 15 HSPU 21 GHD Sit Up Run 400m/Row 500mCF: Shoulder Press (3-3-3-3-3)Extra: Metcon (Time)21 HSPU 3 Legless rope Climb 42 Pistol Squats 15 HSPU 2 Legless Rope Climb 30 Pistol Squats 9 HSPU 1 Legless Rope Climb 18 Pistol Squats
Mon 191118
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Overhead Squat (3-3-3-3-3)OLY: Hang Snatch (1-1-1-1-1)