Mon 130120
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1-1)CF: Metcon (Time)21-15-9reps Run 400m HSPU Push Press 95lbs KB Swing 24kgOLY: Snatch (1-1-1-1-1)
Sat 110120
CrossFit Effects - CrossFitPartn: Metcon (Time)7 Rounds Synco 21 Swings 15 Deadlift 135lbs 9 Wall Ball 3 Pull ups
Fri 100129
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)Five Rounds 5 Muscle ups 5 Toes 2 Rings 5 Snatch 135lbs 5 OHS 5 HSPUOLY: Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1-1)
Thur 090120
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Front Squat (3-2-2-1-1-1)CF: Deadlift (3-3-3-3-3)Extra: Metcon (Time)Five Rounds 20m Hand walk 9 Deadlift 120kg
Wed 080120
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)3 Rep MaxCF: Metcon (Time)28 Thrusters 95lbs 4 Rope Climbs 200m Run 21 Thrusters 3 Rope Climbs 200m Run 15. Thrusters 2 Rope Climbs 200m Run 9 Thrusters 1 Rope Climb 200m RunOLY: Clean and Jerk (1-1-1-1-1-1)
Tues 070120
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)5 Rounds 20 Wall Ball 10 Deadlift 225lbs 50 Double UndersExtra: Metcon (Time)5 Rounds 1 Legless Rope Climb 15 HSPU 30 Pistols