Mon 120819
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)9-7-5-3reps Muscle Up DB Squat Clean Thruster 70/50lbsOLY: Snatch (1-1-1-1-1)
Sat 100819
CrossFit Effects - CrossFitPartn: Metcon (Time)50 Handstand Push up 50 Squat Clean Thruster 95lbs 50 T2B 50 Hand Release Push Up 50 Front Squat 50 GHD Sit up
Fri 090819
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)33,27,21,15,9reps Pull Up KB Swing OH Lunge StepsOLY: Hang Snatch (1-1-1-1-1)
Thur 080819
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Back Squat (3-3-3-3-3)CF: Deadlift (5-5-5-5-5)Extra: Metcon (Time)3 rounds 21 Deadlift 265lb 15 Box Jump Over 24" 9 SandBag Cleans 155lbs
Wed 070819
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 50 Double Unders 9 Clean & Jerk 135lbsOLY: Hang Clean (1-1-1-1-1)
Tue 060819
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereExtra: Metcon (Time)30-20-10reps HSPU (Strict) [...]