Fri 141218
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3)CF: Metcon (Time)Four rounds 20 Alt DB Snatch 20kg 3 Rope Climb 50 Double UndersOLY: Snatch (1-1-1)OLY: Snatch Balance (3-3-3)
Thur 131218
CrossFit Effects - CrossFitCF: Bench Press (3-3-3)CF: Overhead Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)9-7-5reps DB Thruster 32.5 Muscle Ups
Wed 121218
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 21 OHS 95lbs 15 Snatch Run 200mCF: Push Jerk (1-1-1-1-1)Oly: Hang Clean (1-1-1-1-1)Oly: Clean Pull (3-3-3-3-3)
Tue 111218
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3reps Pull up Push up Sit up SquatCF: Deadlift (5-5-5-5-5)CF: Metcon (Time)Three Rounds 1 Peg Board 15m Handstand walk
Mon 101218
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)15-12-9-6-3Reps KB Swing 32kg T2B Thruster 135lbs Bar Facing BurpeeOLY: Snatch (1-1-1-1-1)OLY: Snatch Balance (3-3-3-3-3)
Sat 081218
CrossFit Effects - CrossFitPart: Metcon (Time)Synco Helen 3 Rounds Run 400m 21 KB Swings 24kg 12 Pull ups