Fri 070619
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)30-20-10reps DB Snatch OH Lunge Pull up Cal (Row,Ski,Bike,Echo)OLY: Hang Snatch (1-1-1-1-1)
Thurs 060619
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)CF: Push Jerk (1-1-1-1-1)CF: Deadlift (5-5-5-5-5)Extra: Metcon (Weight)"Complex (Max Weight) Deadlift Power Clean Front Squat Push Press Back Squat"
Wed 050619
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3)CF: Metcon (Time)Seven rounds 5 Squat Clean Thruster(Cluster)135lbs 5 Muscle UpOLY: Clean and Jerk (1-1-1-1-1)
Tues 040619
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)20 Minutes AMRAP 30 Double Unders 15 KB Swings 24kg 15 T2BExtra: Metcon (Time)5 Rounds 7 Muscle Ups 20 Wall Ball
Mon 030619
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3reps Snatch 95lbs OHS Bar facing BurpeeOLY: Snatch (1-1-1-1-1)
Sat 010619
CrossFit Effects - CrossFitPart: Metcon (Time)Five Rounds 4 Rope Climbs 100m (each)Farmer Carry 32/24kg Pair 20 T2B 10 Clean & Jerk 135lbs