Tue 250220
CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5-5-5)5 rep maxCF: Metcon (Time)30-20-10 reps HSPU Toes to Bar DB Snatch M70/ F50lbsXtra: Metcon (Time)9-7-5 Bar Muscle up Squat Snatch 135lbs
Mon 240220
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)20 min AMRAP 5 HSPU 10 KB Swing 24/16kg 15 SquatsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Saturday 220220
CrossFit Effects - CrossFitPart: Metcon (Time)5 Rounds 200m Farmers Carry 1Arm 32kg/400m Run 1 Ath Run/ 1 Ath Carry Synco 10 Burpee 10 Toe 2 Bar 30 Squats Rest 1 min
Fri 210220
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCF,CF: Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups,OLY: Hang Snatch (1-1-1-1-1)
Thur 200220
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Overhead Squat (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Xtra: Metcon (Time)20 Muscle Ups 25 Cal Row 20 Snatch 155/115lbs 25 Cal Ski 25m Handstand Walk
Wed 190220
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)Three Rounds 12 HSPU 12 Clean & Jerk 135lbs Run 400mOLY: Clean (1-1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)