Wed 130219
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)3 Sets at 80-85%CF: Metcon (Time)Three Rounds 15 HSPU 18 KB Swing 21 Pull up 50 Double UnderOLY: Clean and Jerk (1-1-1-1-1-1)
Tues 120219
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)3 rep maxCF: 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 110219
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 21 Box Jump 15 T2B 12 Deadlift 100kg 9 Muscle UpsCF: Overhead Squat (3-3-3-3-3)3 Sets of 3 @75-80%OLY: Snatch (1-1-1-1-1)
Sat 090219
CrossFit Effects - CrossFitPartn: Metcon (AMRAP - Rounds and Reps)AMRAP 20min Syncro 10 KB Swing 24kg 10 Sit Up 10 Push up 10 Squat
Fri 080219
CrossFit Effects - CrossFitOLY: Snatch (1-1-1-1-1)CF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Five Rounds 9 Deadlift 70/48kg 6 Power Clean 3 Front Squat 1 Thruster Run 200m
Thur 070219
CrossFit Effects - CrossFitExtra: Metcon (AMRAP - Rounds and Reps)AMRAP 12min 12 Power Clean 135lbs 9 Thrusters 135lbs 6 Burpee Box Jump OverCF: Bench Press (3-2-2-1-1-1)CF: Hang Snatch (3-2-2-1-1-1)