Mon 040219
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 12 HSPU 2" 9 Hang Power Clean 135lbs 3 Rope ClimbsCF: Bench Press (3-3-3)3 sets of 3 @85-90% 1 RMOLY: Snatch (1-1-1-1-1)
Sat 020219
CrossFit Effects - CrossFitPart: Metcon (Time)75 Pull ups 100 KB Swing 32kg 50 Deadlift 100kg 75 Box Jump 24" 50 Burpee Box Jump Over 24" 100 Double Unders 50 HSPU 75 Ring Dip 100 Push Ups
Fri 010219
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20 min EMOM 3 Snatch 135lbs 5 OHSOly: Snatch (1-1-1-1-1-1)
Thu 310119
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)Extra: Metcon (Time)15-12-9 DB Thrusters 32.5kg Muscle upCF: Deadlift (3-2-2-1-1-1)
Wed 300119
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)3 sets of 5 at same weightCF: Metcon (Time)Run 600m/Row 750m 3 Rounds (5 Bar Muscle ups &7 Snatch 155lbs) Run 600m Row 750mOly : Hang Clean (3-2-2-1-1-1)
Tue 290119
CrossFit Effects - CrossFitCF: Metcon (Time)Four Rounds 20 MB Abmatt Wall Ball 25 Push ups 30 Pull ups 35 Air SquatsCF: Deadlift (5-5-5-5-5)5 Rep MaxExtra: Metcon (Time)3 Rounds Flying Pull up to 3 Muscle Up 20m Prowler 100kg