Thur 140319
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Hang Clean (1-1-1-1-1)Extra: Metcon (Time)21 Cal Ski 21 Deadlift 225lbs 21 Echo Bike 21 Snatch 135lbs 21 Cal Row
Wed 130319
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 15 HSPU 18 KB Swing 21 Pull up 50 Double UnderCF: Deadlift (3-3-3-3-3)3 Sets of 3 at 80-85%Oly: Clean and Jerk (1-1-1-1-1)
Tue 120319
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3)3 Sets of 3 @ 80-85% of 1RMCF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsExtra: Metcon (Time)20m Handstand Walk 15 Thrusters 95lbs 20m Handstand Walk 12 Thrusters 135lbs 20m Handstand Walk 9 Thrusters 155lbs
Mon 110319
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 21 Box Jump 15 T2B 12 Deadlift 100kg 9 Muscle UpsCF: Overhead Squat (3-3-3)OLY: Snatch (1-1-1-1-1)
Fri 080319
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 10 Alt DB Snatch 32.5/20kg 10m O/H Walking Lunge 5 Muscle upsCF: Overhead Squat3 sets of 3Oly: Snatch (1-1-1-1-1)
Thur 070319
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Extra: Metcon (Time)50 Wall Ball 3 Legless Rope Climb 50 Wall Ball 2 Legless Rope Climb 50 Wall Ball 1 Legless Rope Climb