Wed 200219
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)Three rounds 12 Toes 2 Bar 25 KB Swing 24kg 50 Box JumpOLY: Clean and Jerk (1-1-1-1-1)
Tue 190219
CrossFit Effects - CrossFitCF: Bench Press (3-3-3)3 sets of 3 at 85%CF: Metcon (Time)Three Rounds 12 Clean & Jerk 135lbs 15 Chest to bar pull up 200m RunExtra: Metcon (Time)3 Rounds 10m Front Rack Lunge 95lbs 15 Thrusters 1 Peg Board
Mon 180219
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3)3 sets of 3 at same weightCF: Metcon (Time)Three Rounds 30 Wall Ball 3 Rope Climbs Run 400OLY: Snatch (1-1-1-1-1)
Sat 160219
CrossFit Effects - CrossFitPartn: Metcon (Time)100-75-50reps Wall Ball Sit Up KB Swing 100m Farmers Carry 32kg(Pair)
Fri 150218
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 (3-2-2-1-1-1)
Thu 140219
CrossFit Effects - CrossFitExtra: Metcon (Time)21 Cal Ski 21 Deadlift 225lbs 21 Echo Bike 21 Snatch 135lbs 21 Cal RowCF: Hang Clean (3-2-2-1-1-1)CF: Push Jerk (1-1-1-1-1)