Sat 181117
CrossFit Effects - CrossFitCF: Metcon (Time)100-75-50reps KB Swings 32/24kg Walking Lunge in meters GHD Situps Run 200
Friday 171117
CrossFit Effects - CrossFitCF: Bench Press (5-3-1-1-1)CF: Chelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsOLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Thur 161117
CrossFit Effects - CrossFitCF: Clean (1-1-1)CF: Shoulder Press (3-3-3)CF: Deadlift (5-5-5)
Wed 151117
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)15-12-9 Muscle Ups Clean & Jerk 135lbs Run 400mOLY: Hang Clean (1-1-1-1-1)OLY: Push Jerk (1-1-1-1-1)
Tues 141017
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)5 X Rope Climb 10 Handstand push-ups 4 X Rope climb 8 Handstand push-ups 3 X Rope climb 6 Handstand push-ups 2 X Rope climb 4 Handstand push-ups 1 X Rope climb 2 Handstand push-upsExtra: Metcon (Time)2x Rounds 1 Peg Board Front Rack Walking Lunge DBs [...]
Mon 131117
CrossFit Effects - CrossFitCF: Metcon (Time)Complete 10 rounds of: 5 Handstand Push-ups 5 āLā Pull-upsCF: Snatch Balance (1-1-1-1-1)OLY : Snatch (1-1-1-1-1)