Mon 210119
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Three Rounds 400m Run or 500m Row 30 Pull ups 30 Steps Front Rack Lunge 95lbs 30 Push PressCF: Snatch (1-1-1-1-1)
Sat 190119
CrossFit Effects - CrossFitPart: Metcon (Time)3 Rounds 30 Pull ups (1Person Hangs) 30 Push ups (Person Plank) 30 Thrusters 95/65lbs (1Person Squat) 30 Cal (Share)
Fri 180118
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 12 Deadlift 70/50kg 9 Power Clean 6 Push Jerk Run 400mCF: Behind The Neck Jerk (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Thur 170119
CrossFit Effects - CrossFitCF: Push Jerk (3-2-2-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Extra: Metcon (Time)Five Rounds Legless Rope Climb 8 Weighted Pistols 24kg
Tue 150119
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)CF: Metcon (Time)3 Rounds 3 Rope Climb 9 Snatch 95lbs 12 OHS 95lbs 15 DeadliftsFive : Metcon (Time)Five Rounds Flying Pull up Bar Muscle Up 20m Prowler 100kg
Mon 140119
CrossFit Effects - CrossFitCF: Metcon (Time)Four Rounds 15 Thrusters 95lbs 5 Muscle upsCF: Deadlift (3-3-3-3-3)Three Sets at 80%OLY: Paused Front Squat (3-2-2-1-1-1)OLY: Clean (3-2-2-1-1-1-1)