Fri 120419
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)Four : Metcon (Time)Four Rounds 5 Bar Muscle Up 15 Box Jump Over 25 GHD Sit UpOly: Snatch Pull (3-3-3-3-3)Oly: Snatch (1-1-1-1-1)
Wed 100419
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 5 C2B Pull ups 10 Pistol SquatsCF: Push Jerk (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 5 C2B Pull ups 10 Pistol SquatsOLY: Hang Clean (1-1-1-1-1)
Tues 090419
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)Run 600m or Row 750m 30 KB Swing 24/16kg 30 Push Ups 20 KB Swing 20 Push Ups 10 KB Swing 10 Push up Run 600m or Row 750mExtra: Metcon (Time)9-7-5reps 8" HSPU Clean & Jerk 185lbs
Mon 080419
CrossFit Effects - CrossFitCF: Metcon (Time)21-15-9reps Snatch 135lbs Bar Facing Burpee 50 Double UndersCF: Back Squat (3-3-3-3-3)OLY: Snatch (1-1-1-1-1)
Sat 060419
CrossFit Effects - CrossFitPartn: Metcon (Time)50-30-20reps Clean & Jerk 135lbs Bar Facing Burpee GHD Sit up
Fri 050419
CrossFit Effects - CrossFitCF: Metcon (Time)30-25-20-15-10-5reps Wall Ball Push Ups Sit upsCF: Bench Press (5-5-5-5-5)5 rep MaxOLY: Snatch (1-1-1-1-1)