Mon 290719
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)33-27-21-15-9reps Pull up KB Swing 24kg GHD Sit upOLY: Snatch (1-1-1-1-1)
Fri 260719
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Five Rounds 15 Thrusters 95lbs 15 T2B 50 Double UnderOLY: Snatch (1-1-1-1-1)
Thur 250719
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Weight)Complex 2.0 5 Deadlift 4 Power Clean 3 Front Squats 2 Push Jerk 1 Back SquatExtra: Metcon (Time)Five Rounds Legless Rope Climb 15m Handstand Walk
Wed 240719
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1)CF: Metcon (Time)15-12-9reps HSPU Clean & Jerk 135lbs Pistols (each Leg)OLY: Clean and Jerk (1-1-1-1-1)
Tues 230719
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)CF: Metcon (Time)Five Rounds 21 Box Jump 15 Deadlift 225lbs 1 Rope ClimbExtra: Metcon (Time)Five Rounds 20m Prowler 120kg 20 Cal Echo
Mon 220719
CrossFit Effects - CrossFitOLY: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)5 Muscle Ups 15 Snatch 135lbs 10 Muscle ups 15 Clean & Jerk 15 Muscle UpsOLY: Snatch (1-1-1-1-1)