Wed 021019
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1)CF: Metcon (Time)Five Rounds 5 Muscle ups 20 Pistol SquatsOLY: Clean (1-1-1-1)
Tues 011019
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)3 Sets of 3 @80-85% of 1RMCF: Metcon (Time)33-21-9reps HSPU T2B OHS 95lbs Run 400mExtra: Metcon (Time)50-30-20reps Wall Ball GHD Sit Ups
Mon 300919
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3 Thrusters 95lbs C2B Pull upsOLY: Snatch (1-1-1-1-1)
Sat 280919
CrossFit Effects - CrossFitPart: Metcon (Time)50-40-30-20-10reps DB C&J 20/12.5kg Single Arm Burpee Box Jump Over 100m 2 Person Farmers Carry x 3 32/24kg
Fri 270919
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)Five Rounds 20 DB Snatch 20kg 10 Burpee 3 Rope ClimbOLY : Hang Snatch (1-1-1-1-1)Snatch Pull
Wed 250919
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)1 Rep MaxCF: Metcon (Time)Five Rounds 6 Bar Muscle Up 9 Clean & Jerk 135lbs 50 Double UnderOLY: Push Jerk (1-1-1-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump