Wed 060319
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 min 5 Snatch 135lbs 5 Bar Facing Burpees 30 Double UnderCF: Bench Press (5-5-5-5-5-5)5 Rep MaxOLY: Hang Clean (1-1-1-1-1)
Tue 050319
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 10 HSPU 4" 10 Clean & Jerk 135lbs 20 GHD Sit UpExtra: Metcon (Time)3 Rounds 5 Bar Muscle Ups 10 Pull ups 15 T2B
Mon 040319
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP 15 KB Swing 24kg 10 Pistol Squats 5 Muscle UpOLY: Snatch (1-1-1-1-1)
Sat 020319
CrossFit Effects - CrossFitPartn: Metcon (Time)3-6-9-12-15each Clean & Jerk 135lbs T2B 1 Rope Climb Each
Fri 010319
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3reps Thruster 95lbs Pull up Sit upCF: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Thu 280219
CrossFit Effects - CrossFitCF: Power Clean (3-2-2-1-1-1)CF: Push Jerk (1-1-1-1-1-1)Extra: Metcon (Time)7-5-3reps Snatch 155lbs Rope Climb