Thur 210917
CrossFit Effects - CrossFitCF: Bench Press (1-1-1)CF: Clean (1-1-1)CF: Back Squat (1-1-1)Extra: Metcon (Time)25 HSPU 20 Cal Row 15 Wall Ball 12' 10 Pistol Squat 24kg 5 Muscle ups
Wed 200917
CrossFit Effects - CrossFitCF: Metcon (Time)5 rounds: Run 400 meters 15 Clean 135lbs 20 Push-upsCF: Front Squat (5-5-5-5)OLY: Clean and Jerk (1-1-1-1-1)
Tue 190917
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 25 GHD Sits ups 15 KB Swings 32kg 500m RowCF: Shoulder Press (5-5-5-5)Extra: Metcon (Time)Five Rounds 20m Prowler 80kg 12 Alt DB Snatch 32.5kg
Mon 180917
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 3 Thrusters 135lbs 5 Pull ups (C2B Rx +)CF: Snatch Pull (3-3-3-3-3)OLY: Hang Snatch (1-1-1-1-1)
Sat 160917
CrossFit Effects - CrossFitPart: Metcon (Time)P1 Run 200m Synco 9 Pull ups 15 Clean&Jerk 135bs Run 400m Synco 12 Pull ups 12 C&J Run 600m Sync 15 Pull ups 9 C&J Rx+ C2B Rest 10min P2 100 Double Unders 9 Snatch 95lbs each 15 Pistol Squat each 100 Double Unders 12 Snatch 12 Pistols 100 [...]
Fri 150917
CrossFit Effects - CrossFitCF: Metcon (Time)7 rounds for time: 30 Wall-ball 2 Rope ClimbCF: Overhead Squat (3-2-2-1-1-1)OLY: Snatch (3-2-2-1-1-1)