Wed 021220
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 3 Muscle Ups 9 Thrusters 43/30kg 15 GHD Sit ups Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgOLY: Push Jerk (1-1-1-1-1)OLY: Clean (1-1-1-1-1)
Tue 011220
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)5 Rounds 10 Snatch 43/30kg 10 Burpee Box Jump Over Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgXtra: Metcon (Time)Five Rounds 5 Strict T2B 5 Strict HSPU 5 Skin the Cat
Mon 301120
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 281120
CrossFit Effects - CrossFitPart: Metcon (Time)50-40-30-20-10reps Cal (Row,Bike or Ski) Snatch 95lbs Push Press 95lbs SDLHP 95lbs
Fri 271120
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)10 Rounds 10 Wall Ball 10 Deadlift 84/61kg 10 GHD Sit UpOLY: Snatch (1-1-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump
Thur 261120
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Clean (1-1-1-1-1)CF: Weighted Pull-ups (3-2-2-1-1-1)Xtra: Metcon (Time)10-8-6-4-2reps Bar Muscle Ups Pistol Squat 24kg