Sat 221218
CrossFit Effects - CrossFitPart: Metcon (Time)Four Rounds 30 KB Swing 32kg 30 Push Press 135lbs 30 Power Clean 30 Thruster
Fri 211218
CrossFit Effects - CrossFitCF: 12 Days of Christmas (Time)1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking [...]
Thur 201218
CrossFit Effects - CrossFitCF: Push Press (3-3-3)At 80-85% for 3 setsCF: Clean (1-1-1-1-1)CF: Deadlift (3-3-3)3 Sets at 80-85%Extra: Metcon (Time)21-18-15reps HSPU 1/3repsRope Climb
Wed 191218
CrossFit Effects - CrossFitCF: Metcon (Time)50-40-30-20-10reps Wall Ball T2B Double UndersCF: Shoulder Press (3-3-3-3)Oly: Front Squat (3-3-3-3-3)Oly: Clean (1-1-1-1-1)
Tue 181218
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 18 HSPU 9 Deadlift 125/80kg 3 Rope ClimbCF: Bent Over Row (5-5-5)Extr: Metcon (Time)15-12-9-6-3reps Muscle Ups Snatch 135lbs
Sat 151218
CrossFit Effects - CrossFitPart: Metcon (Time)100,90,80,70,60,50,40,30,20,10reps Wall Ball Sit up Box Jump