Fri 310519
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20 min 5 Clean & Jerk 135lbs 5 Bar Facing Burpee
Thurs 300519
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Snatch (1-1-1-1-1)Extra: Metcon (Time)5 Rounds 1Legless Rope Climb 5 Clean & Jerk 155lbs
Wed 290519
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)3 sets @ 80-85%of 1RMCF: Metcon (Time)21-18-15-12-9-6-3reps Snatch 95lbs Box Jump Toes 2 BarOLY: Clean and Jerk (1-1-1-1-1)
Tues 280519
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: The Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more [...]
Monday
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)50 Double Unders Five Rounds 5 Pull Ups 10 Push ups 15 Squats Then 50 Double Unders Four Rounds 5 Pull Ups 10 Push ups 15 Squats Then 50 Double Under Three Rounds 5 Pull Ups 10 Push ups 15 Squats Then 50 Double Unders Two Rounds [...]
Sat 250519
CrossFit Effects - CrossFitPartn: Metcon (Time)Run 1000m Five Rounds 2 Rope Climbs 10 Toes 2 Bar (Syncro) 20 Pistols Then Run 1000m