Fri 170519
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds)Run 500m 15min AMRAP 5 Push up 10 Sit ups 15 Squats Then Run 500mCFX is Closed For Down Under CrossFit Championship (Wollongong) Open Monday
Thur 160519
CrossFit Effects - CrossFitCF: 5000m Run (Time)CFX is Closed for Down Under CrossFit Championship Open Monday
WED 150519
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 3 Muscle Up 6 Clean & Jerk 135lbsOLY: Shoulder Press (3-3-3-3-3)
Tue 140519
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightExtra: Metcon (Time)3 Legless Rope Climb 9 Thrusters 135lbs 2 Legless Rope Climb 6 Thrusters 1 Legless Rope Climb 3 Thrusters
Mon 130519
CrossFit Effects - CrossFitCF: Overhead Squat Pause (3-2-2-1-1-1)CF: Metcon (Time)33-27-21-15-9reps Run 200m Toes 2 BarOLY: Snatch (1-1-1-1-1)
Sat 110519
CrossFit Effects - CrossFitPartn: Metcon (Time)21,18,15,12,9,6,3reps Pull ups KB Swing 24/16kg Cals Row,Ski,Echo,Bike (Synco & Cal each Rx +)