Sat 220619
CrossFit Effects - CrossFitPartn: Metcon (Time)70-50-30reps Thruster - Front Rack Hold 95lbs Pull up - Hang Burpee - Plank
Fri 210619
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1-1)CF,CF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats,CF: Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsOLY: Hang Snatch (1-1-1-1-1)
Thursday 200619
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Push Press (3-3-3-3-3)EXTRA: Metcon (Time)5 Rounds 1 Legless Rope Climb 40m Prowler 120kg
Wed 190619
CrossFit Effects - CrossFitCF: Clean Pull (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 min 9 Bar Facing Burpees 9 Deadlift 225lbs 1 Rope ClimbOly: Clean and Jerk (1-1-1-1-1)
Tues 180619
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (Time)Four Rounds 30 Double Under 5 Muscle ups 10 HSPU 15 KB Swings 24kgExtra: Metcon (Time)3 Rounds 6 Bar Muscles 9 Box Jump 30" 15 GHD Sit Ups
Mon 170619
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)CF: Metcon (Time)30-20-10reps DB Snatch 50/35lbs C2B Pull Up GHD Situp 50 Double UndersOLY: Hang Snatch (1-1-1-1-1)