Fri 140619
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)3 Sets @ 80-85% of 1RMCF: Metcon (Time)Five Rounds 20 Push up 25 Wall Ball 30 Sit UpOLY: Snatch (1-1-1-1-1)
Thur 130619
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1-1)CF: Deadlift (1-1-1-1-1-)Extra: Metcon (Time)Three Rounds 5 Bar Muscle Up 10 DB Snatch 32.5kg
Wed 120619
CrossFit Effects - CrossFitCF: Clean Pull (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20 Min 3 Snatch 135lbs 3 OHSOLY: Clean (1-1-1-1-1-)OLY: Push Jerk (1-1-1-1-1)
Tues 110619
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)5 sets @75% of 1Rep MaxCF: Metcon (Time)33-27-21-15-9reps DB Thrusters 50/35lbs Pull upsExtra: Metcon (Time)1 Legless Rope çlimb 10m Prowler 120kg 2 Legless Rope climb 20m Prowler 3 Legless Rope Climb 30m Prowler
Mon 100619
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Five Rounds 30 Box Jump 15 T2B 15 Deadlift 185lbsOLY: Snatch (1-1-1-1-1)
Sat 080619
CrossFit Effects - CrossFitPart: Metcon (Time)"70-50-30-10reps Thrusters 95lbs Lateral Burpees over Bar Pull Ups KB Swing 24kg Cal "