Mon 081018
CrossFit Effects - CrossFitBack SquatCF: Back Squat (3-3-3)3 sets of 3 at 85%CF: Metcon (AMRAP - Reps)5 Rounds for Max Reps Bench Press (bodyweight) Pull-UpsOLY: Snatch (1-1-1-1)
Sat 061018
CrossFit Effects - CrossFitPart: Metcon (Time)Three Rounds 200m Farmers Carry (Pair 32/24) 50 Push Press 95/65lbs 50 Snatch 95/65lbs
Fri 051018
CrossFit Effects - CrossFitCF: Sots Press (3-2-2-1-1-1)Snatch Grip Overhead Squat PressCF: Metcon (Time)Five Rounds 30 Wall Ball 25 Pull ups 20 Push ups Run 200mOLY: Snatch (1-1-1-1-1)
Thur 041018
CrossFit Effects - CrossFitCF: Bench Press (5-5-5)CF: Bench Press (5-5-5)CF: Front Squat (3-3-3)Extra: Metcon (Time)Three Rounds 20m Prowler 120kg 5 Squat Clean & Jerk 75kgCF: Deadlift (1-1-1)CF: Front Squat (3-3-3)Extra: Metcon (Time)Three Rounds 20m Prowler 120kg 5 Squat Clean & Jerk 75kg
Wed 031018
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)CF: Metcon (Time)Five Rounds 8 KB Squat Clean Thruster 32/24. 20 Toes 2 Bar 200m RunOLY: Push Jerk (1-1-1-1-1)
Tue 021018
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20 min AMRAP 9 OHS 95lbs 9 Snatch 35 Double UndersCF: Shoulder Press (5-5-5)Extra: Metcon (Time)3 Rounds 1 Peg Board 15m Handstand walk 20 T2B