Mon 100918
CrossFit Effects - CrossFitCF: Metcon (Time)Run 600m 50 Pull ups 50 Push ups 50 Sit ups 50 Squats Run 400m 30 Pull ups 30 Push ups 30 Sit ups 30 Squats Run 600mOLY: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1)
Sat 080918
CrossFit Effects - CrossFitPartn: Metcon (Time)50-40-30-20-10reps Box Jump 24/20" Thruster 95/65lbs KB Swing 32/24 1 Rope Climb Each (Per Round)
Fri 070918
CrossFit Effects - CrossFitCF: Metcon (Time)3-5-8-13-21 reps Clean & Jerk 135lbs Toes to BarCF: Overhead Squat (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)
Thur 060918
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1)CF: Front Squat (1-1-1-1)CF: Deadlift (1-1-1-1)Extra: Metcon (Time)15 Power Snatch 95lb 10m OH Lunge 12 Power Snatch 115lbs 10m OH Lunge 9 Power Snatch 135lbs 10m OH Lunge
Wed 050918
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 10 Pull ups (C2B) 15 KB Swing 24/6kg 20 Pistol SquatCF: Bent Over Row (5-5-5-5)OLY: Clean and Jerk (1-1-1-1-1)
Tues 040918
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 9 OHS 135lbs 15 Snatch 135lbs 21 GHD Sit upCF: Bench Press (3-3-3-3)Extra: Metcon (Time)3 Rounds 1 Peg Board 10 30" Burpee Box Jump Over