Mon 200120
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3reps HSPU KB Swing 24kg T2B Run 200mOLY: Snatch (1-1-1-1-1)OLY: Snatch Balance (3-2-2-1-1-1)
Sat 180120
CrossFit Effects - CrossFitPartn: Metcon (Time)3 Rounds 50 Sit ups 40 Squats 30 Pull Ups 20 Clean & Jerk 135/95lbs 100mFarmers Carry 32/24kg (each)
Fri 170120
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)Five Rounds 10 DB Snatch 32/20kg 20 GHD Sit Up 30 Double UndersOLY: Snatch (1-1-1-1-1)
Thur 160120
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Clean (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Extra: Metcon (Time)30 Wall Ball 15 Clean & Jerk 155lbs 20 Wall Ball 10 Clean & Jerk 10 Wall Ball 5 Clean & Jerk
Wed 150120
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)7 Bar Muscle Up 21 Thrusters 95lbs 200m Run 5 Bar Muscle Up 15 Thrusters 200m Run 3 Bar Muscle Up 9 Thrusters 200m RunOLY: Clean and Jerk (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3-3)
Tues 140120
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 SquatsXtra: Metcon (Time)3 Rounds 1 Peg Board 15m Hand Walk 30 Pistols