Wed 031018
CrossFit Effects - CrossFitCF: Hang Clean (1-1-1-1-1)CF: Metcon (Time)Five Rounds 8 KB Squat Clean Thruster 32/24. 20 Toes 2 Bar 200m RunOLY: Push Jerk (1-1-1-1-1)
Tue 021018
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20 min AMRAP 9 OHS 95lbs 9 Snatch 35 Double UndersCF: Shoulder Press (5-5-5)Extra: Metcon (Time)3 Rounds 1 Peg Board 15m Handstand walk 20 T2B
Mon 01 Oct 18
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds Run 200m 15 Pull ups (C2B Rx +) 15 KB Swing 24kg (32 Rx +)CF: Overhead Squat (3-3-3)OLY: Hang Snatch (1-1-1-1)
Sat 290918
CrossFit Effects - CrossFitPart: Metcon (Time)5 Rounds 30 Clean & Jerk 135lbs 30 GHD Sit ups 30 Cal
Fri 280918
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 50 Wall Ball 5 Muscle upsCF: Snatch (1-1-1-1)OLY: Snatch (1-1-1-1)
Thurs 270918
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Back Squat (3-3-3)Extra: Metcon (Time)3 Rounds 10mHandstand walk 5 Bar Muscle upsCF: Deadlift (3-3-3)