Sat 060719
CrossFit Effects - CrossFitPart: Metcon (Time)Five Rounds 30 Deadlift 225lbs 30 Wall Ball Then Five Rounds 30 Bar Facing Burpee 30 HSPU
Fri 050719
CrossFit Effects - CrossFitCF: Overhead Squat (5-5-5-5-5)CF: Metcon (Time)Five Rounds 21 KB Swing 24kg 15 Clean 95lbs 9 Push Press 95lbsOLY: Snatch (1-1-1-1-1)
Thur 040719
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Extra: Metcon (Time)Five Rounds 15m Hand Stand Walk. 15m Prowler 100kg
Wed 030719
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)20 min AMRAP 9 Clean & Jerk 135lbs 9 HSPUOLY: Clean and Jerk (1-1-1-1-1)
Tue 020719
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (Time)50 Double Under 21 C2B Pull Ups 21 T2B 50 Double Unders 15 C2B Pull Ups 15 T2B 50 Double Unders 9 C2B Pull Ups 9 T2B 50 Double UndersExtra: Metcon (No Measure)5 Rounds 20 Back Hip Ext 1 Min L Sit Hold (Rings)
Mon 010719
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3 Sets @80-85% of 1RMCF: Metcon (Time)15 - 10 - 5 Muscle Up Squat Snatch 95lbs 145lbs 185lbsOLY: Snatch (1-1-1-1-1)