Fri 071218
CrossFit Effects - CrossFitCF: Metcon (Time)21-15-9reps HSPU Ring Dip Push up Run 200m / Row 250mCF: Bench Press (3-3-3)OLY: Snatch (1-1-1-1-1)
Thur 061218
CrossFit Effects - CrossFitCF: Push Jerk (3-3-3)CF: Back Squat (3-3-3)CF: Deadlift (3-3-3)Extra: Metcon (Time)5 Rounds 1 Legless Rope Climb 10 Pistol Squats 24kg
Wed 051218
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)Run 400m or Row 500m 12 Squat Clean Thruster 135lbs 12 Muscle ups 9 Squat Clean Thruster 135lbs 9 Muscle ups 6 Squat Clean Thruster 135lbs 6 Muscle ups 3 Squat Clean Thruster 135lbs 3 Muscle ups Run 400m or Row 500mOLY: Clean (1-1-1-1-1)
Tue 041218
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (Time)Three Rounds 12 Snatch 135lbs 15 GHD Sit Up 50 Double UnderExtra: Metcon (Time)Four Rounds 5 Burpee Bar Muscle up 20m Prowler 140kg
Sat 011218
CrossFit Effects - CrossFitPart: Metcon (Time)Run 600m (Together) 50 Pull ups 50 Push ups 200m Farmers Carry (32kgs Pair) Run 400m 40 Pull ups 40 Push ups 200m Farmers Carry 30 Pull ups 30 Push ups Run 600m (Together)
Fri 301118
CrossFit Effects - CrossFitCF: Snatch Pull (3-2-2-1-1-1)CF: Metcon (Time)21-15-9 OHS 135lbs Run 400m or Row 500mOLY: Snatch (1-1-1-1-1)