Thurs 191120
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Push Press (3-2-2-1-1-1)CF: Deadlift (5-5-5-5-5)Xtra: Metcon (Time)21-15-9reps Snatch 61/43kg HSPU
Wed 181120
CrossFit Effects - CrossFitCF: High-Hang Clean (1-1-1-1-1-1)CF: Metcon (Time)15-12-9-6-3reps Snatch 43/30kg Bar Facing Burpee 200m Run Rx+ 61/43kg Age GP 38/25kg Rx+ 53/35kgOLY: Push Jerk (1-1-1-1-1-1)Oly: Clean Pull (3-3-3-3-3)
Tue 171120
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Metcon (Time)21-15-9reps HSPU Deadlift 84/61kg Run 400m DL102/71kg Age GP DL70/53kg Age GP Rx + DL84/61kgXtra: Metcon (Time)Run 200m 3 Rope Climb 9 KB Swings 32/24kg Run 200m 2 Rope Climb 10 KB Swings Run 200m 1 Rope Climb 11 KB Swings
Mon 161120
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsOLY: Snatch (1-1-1-1-1)
Sat 141120
CrossFit Effects - CrossFitPart: Metcon (AMRAP - Rounds and Reps)20 min AMRAP Synco 8 Thrusters 43/30kg 6 Pull ups 4 Bar facing burpees
Fri 131120
CrossFit Effects - CrossFitCF: Isabel (Time)For Time: 30 Snatches, 135# / 95#CF: Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#OLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)