Sat 171118
CrossFit Effects - CrossFitPart: Metcon (Time)Three rounds Run 400m(200each) 50 Push Press 95lbs 50 SDLHP 50 Burpees
Fri 161118
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Three Rounds 30 Box Jump 24/20" 15 Thruster 95lbs 12 T2BOLY: Snatch (1-1-1-1-1)
Thur 151118
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Front Squat (3-3-3-3-3)CF: Deadlift (5-5-5-5-5)Extra: Metcon (Time)5 Rounds 20m Prowler 120kg 20 Pistol Squats 16kg KB
Wed 141118
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)CF: Metcon (Time)Three Rounds 15 Handstand push up 15 Deadlift 30 Box JumpOLY: Push Jerk (1-1-1-1-1)
Tue 131118
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 15 Bench 135/95lbs 15 KB Swing 24/16kg 30 Double UndersExtra: Metcon (Time)9 Squat Snatch 135lbs 9 Muscle Ups 6 Squat Snatch 6 Muscle Ups 3 Squat Snatch 3 Muscle UpsCF: Weighted Pull-ups (1-1-1-1-1)
Mon 121118
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)21-15-9reps Chest to Bar Pull Ups Power Clean 155lbs Run 400m or Row 500mOLY: Snatch (1-1-1-1-1)