Mon 130420
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 20 Alt Hang Clean Split Jerk Run 200mCF: Snatch (1-1-1-1-1)Home: GZ 4.1 (Time)10 Rounds Run 200m 5 Burpee 10 Push Ups 15 Squats
Thur 160420
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Back Squat (5-5-5-5-5)CF: Deadlift (3-3-3-3-3)HOME: GZ 4.4 (Time)3 Rounds for time of: 10 Single Arm DB Overhead Squat 10 R Arm Push Press 10 VSit Ups 10 L Arm Push Press
Sat 110420
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3reps Clean & Jerk Bar facing burpeeHome: GZ 3.6 (Time)GZ 3.6 3 Rounds 10 Alt Single Arm Devils Press 10 L Arm Thruster 30 Sit ups 10 R Arm Thruster Run 400m
Fri 100420
CrossFit Effects - CrossFitCF: Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsCF: Snatch Balance (1-1-1-1-1)Home: GZ 3.5 (Time)Five Rounds 15 Sumo Deadlift High Pull 12 Push Press 9 Bar Facing Burpee Run 200m
Thur 090420
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Shoulder Press (3-2-2-1-1-1)CF: Deadlift (5-5-5-5-5)Home: GZ 3.4 (Time)3 Rounds 20 DB Squat Clean Thruster 50 Double Unders
Wed 080420
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 3 Muscle up 9 Clean 60kg 30 Double UndersCF: Squat Clean and Jerk (1-1-1-1-1)CF: Clean Pull (3-3-3-3-3)HOME: GZ 3.3 (Time)Run 800m (buy in) 21 -15 - 9reps Pull ups Thrusters Run 800m (Buy out)