Thur 040419
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Back Squat (3-3-3-3-3)CF: Deadlift (3-3-3-3-3)Extra: Metcon (Time)Three Rounds 20m Prowler 140kg 5 Muscle Ups 10 Toes Through Rings
Wednesday 030419
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)CF: Metcon (Time)Five rounds 3 Muscle Ups 7 Thrusters 135lbs 21 Double UnderOLY: Clean and Jerk (1-1-1-1-1)
Tue 020419
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)3 Sets @ 80-85% of 1rmCF: Metcon (Time)Five Rounds Complex 9 Deadlifts 70/50kg 7 Power Cleans 5 Front Squats 3 Push JerkExtra: Metcon (Time)Peg Board 9 Squat Snatch 135lbs Peg Board 7 Squat Snatch Peg Board 5 Squat Snatch
Mon 010419
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Shoulder Press (5-5-5-5)3 Sets of 5 @75-80% 1RMOLY: Hang Snatch (1-1-1-1-1)
Sat 300319
CrossFit Effects - CrossFitPartn: Metcon (Time)50-40-30-20-10reps Power Clean 95lbs Push Press Thruster SDLHP
Fri 290319
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Three Rounds 20m Walking Lunge 20 DB Snatch 20/12.5kg 20 Box JumpOLY: Snatch (1-1-1-1-1)