Wed 260918
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3)CF: Metcon (Time)Run 600m 3 Rope Climbs 15 Snatch 115lbs Run 400m 2 Rope Climb 10 Snatch Run 200m 1 Rope Climb 5 SnatchCF: Clean and Jerk (1-1-1-1-1)
Tue 250918
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 15 Pull up 10 HSPU 5 Pistols L (Rx+12kg) 5 Pistols R(Rx+ 12kg)Extra: Metcon (Time)15-12-9 DB Thrusters 25kg Muscle ups
Mon 240918
CrossFit Effects - CrossFitCF: Sots Press (3-2-2-1-1-1)Snatch Grip Overhead Squat PressCF: Metcon (Time)21-15-9 reps Hang Clean & Jerk 135lbs Bar Facing Burpee 200m RunOly: Hang Snatch (1-1-1-1-1)
Sat 220918
CrossFit Effects - CrossFitPartn: Metcon (Time)600m Run - Each hold end of skipping rope 100 Synco Sit ups 75 Synco KB Swings 24/16kg 50 Synco Box Jumps 25 Synco T2B Run 400m Each hold an End of Skipping Rope
Fri 210918
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 10 DB Renegade Rows 20kg 5 DB Squat Clean ThrustersCF: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1-1)
Thu 200918
CrossFit Effects - CrossFitCF: Push Press (1-1-1)CF: Front Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)3 rounds Peg Board 9 DB Squat Clean Thruster 50lbs