Friday 190419
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Metcon (Time)21-15-9reps Muscle Up Deadlift 225lbs Run 200mOLY: Snatch (1-1-1-1-1)
Thur 180419
CrossFit Effects - CrossFitOLY: Snatch (1-1-1-1-1)CF: Behind The Neck Jerk (1-1-1-1-1)Extra: Metcon (Time)100 Double Unders 50 Pistol Squat 25 Burpee Box Jumps 50 Pistols Squats 100 Double Unders
Wed 170419
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20 min AMRAP 7 Clean & Jerk 135lbs 12 Bar Facing BurpeeCF: Back Squat (5-5-5-5-5-5)Oly : Clean and Jerk (1-1-1-1-1)
Tue 160419
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds (Rx+5) 20 T2B 25 Hip Ext 50 Double UnderCF: Bench Press (5-5-5-5-5)Extra: Metcon (Time)3 Muscle Up to HSPU 10 Pistol Squats with 16kg 2 MU 2 HSPU 10 Pistols Squat 16kg 1 MU 2 HSPU 10 Pistols Squat 16kg
Mon 150419
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)30-20-10reps Overhead Squat 95lbs Pull ups Run 400m /Row 500mOLY: Snatch (1-1-1-1-1)
Sat 130419
CrossFit Effects - CrossFitPartn: Metcon (Time)30 Snatch 135lbs 30 Muscle Ups 30 T2B 30 Clean & Jerk 30 Pull ups 30 GHD Sit ups