Thur 210319
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Deadlift (3-3-3-3-3)Extra: Metcon (Time)3 Rounds 7 Muscle ups 20m Prowler 140kg
Wed 200319
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)3 sets of 5 reps @75% of 1RMCF: Metcon (Time)3 Rounds 3 Rope Climb 12 HSPU 15m Walking Lunge O/H 20kg PlateOly : Clean (1-1-1-1-1)Oly : Push Jerk (1-1-1-1-1)
Tue 190319
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)3 Sets of 5 reps @75-80% of 1RMCF: Metcon (Time)21-18-15-12-9-6-3reps Deadlift 225lbs Pull Ups Double UndersExtra: Metcon (Time)50 HSPU 50 T2B 50 Pistols Squats 24kg
Mon 180319
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1)CF: Metcon (Time)3 Rounds 10 DB Squat Clean Thruster(Single) 32.5/20kg 20 Push Press (Single) 30 T2BOly: Snatch (1-1-1-1-1)
Sat 160319
CrossFit Effects - CrossFitPartn: Metcon (Time)100-75-50reps Wall Ball Sit Up KB Swing 100m Farmers Carry 32kg(Pair)
Friday 150319
CrossFit Effects - CrossFitCF: Overhead Squat Pause (3-2-2-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3reps Thruster 95lbs Bar Facing Burpee GHD Sit UpOLY: Hang Snatch (1-1-1-1-1)