Mon 151018
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3 reps Deadlift 225lbs Pull upsCF: Behind The Neck Jerk (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Sat 131018
CrossFit Effects - CrossFitPart: Metcon (Time)20 Wall Ball 20 Pull ups 20 Push ups 20 Squat Snatch 95lbs 30 Wall Ball 30 Pull ups 30 Push ups 30 Squat Snatch 95lbs 40 Wall Ball 40 Pull ups 40 Push ups 40 Squat Snatch 95lbs
Fri 121018
CrossFit Effects - CrossFitCF: Metcon (Time)9-7-5-3-1 Muscle ups Hang Power Clean 155/115lbs Push JerkCF: Snatch Pull (3-3-3-3-3)OLY: Snatch (1-1-1-1-1)
Thur 111018
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Back Squat (1-1-1-1-1)CF: Deadlift (5-5-5-5-5)Extra: Metcon (AMRAP - Rounds and Reps)12 Min AMRAP 12 KB Snatch 24kg 8 T2B 4 Bar Muscle up
Wed 101018
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 15 Handstand Push Ups 25 Sit ups 50 Double UndersCF: Push Press (5-5-5-5)OLY: Clean (1-1-1-1-1)
Tue 091018
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds Run 200m 3 Rope Climb 12 Burpee Box Jump 24"CF: Weighted Pull-ups (3-2-2-1-1-1)Extra: Metcon (Time)3 Rounds 10m Handstand walk 10m Walk Lunge 95lb 10 Thrusters