Thur 291118
CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5-5-5)CF: Front Squat (5-5-5-5-5)CF: Deadlift (5-5-5-5-5)Extra: Metcon (Time)Three rounds Prowler 40m Echo 15 Cal
Wed 281118
CrossFit Effects - CrossFitCF: Back Squat (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 3 Muscle Ups 9 Thruster 95lbsOLY: Squat Clean and Jerk (1-1-1-1-1)
Tue 271118
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)15-12-9reps Snatch 95lbs Push Press SDLHP Run 400m or Row 500mExtra: Metcon (Time)Three Rounds 8 Renegade Man Maker 25kg 1 Peg Board
Mon 261118
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Metcon (Time)12,10,8,6,4,2reps Clean & Jerk 135lbs Toes 2 Bar Weighted Pistol 12/8kgOLY: Snatch Balance (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 241118
CrossFit Effects - CrossFitPart: Metcon (Time)15-12-9-6-3reps Partner Deadlift 3x45lbs & 2x45lbs Synco Pull ups C2B Synco Pistol Squats.
Fri 231118
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds Run 400m 12 Thruster 135lbs 12 Bar Facing BurpeeCF: Overhead Squat (3-3-3-3-3)OLY: Snatch (1-1-1-1-1)