Wed 270219
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)Three Rounds Run 600m or Row 750m 21 Power Clean 95lbs 15 Push PressOLY: Clean (1-1-1-1-1)OLY: Push Press (3-2-2-1-1-1)
Tue 260219
CrossFit Effects - CrossFitCF: Metcon (Time)15-12-9reps Muscle Up Snatch Squat 135lbsCF: Shoulder Press (3-3-3-3-3)Extra: Metcon (Time)21 -15 - 9 HSPU Pistol Squat 1 Rope Climb
Mon 250219
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Metcon (Time)50-30-20rep DB Snatch 20kg OH Lunge DB Sit UpOLY: Hang Snatch (1-1-1-1-1)
Sat 230219
CrossFit Effects - CrossFitPartn: Metcon (Time)50 - 30 - 10reps Cal Row,Ski,Echo Pull ups Push ups GHD Sit ups Thrusters 95lbs
Fri 220219
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsOLY: Snatch (1-1-1-1-1)
Thur 210219
CrossFit Effects - CrossFitOLY: Snatch (1-1-1-1-1)CF: Deadlift (3-3-3-3-3)3 rep max effortExtra: Metcon (Time)9-7-5reps Muscle up HSPU 4" Thruster 32.5