Thurs 110118
CrossFit Effects - CrossFitCF: Weighted Pull-ups (1-1-1)CF: Deadlift (5-5-5)CF: Shoulder Press (3-3-3)Extra: Metcon (Time)21-15-9reps Bar Muscle up Burpee Box jump Over 24"
Wed 100118
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5)CF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 5 Snatch 95lbs 3 Muscle upsOLY: Hang Clean (1-1-1-1-1)
Tue 090118
CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5-5-5)CF: Metcon (Time)3 rounds Run 400 meters 12 Clean & Jerk 135lbsExtra: Metcon (Time)15-12-9 HSPU T2B Pistol Squat (Each Leg)
Mon 080118
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 min: 5 Box jumps, 30" 10 L-pull-ups 15 Push Press 115lbsCF: Snatch Balance (1-1-1-1-1)Oly: Snatch (1-1-1-1)
Sat 060118
CrossFit Effects - CrossFitPart: Metcon (Time)21 Thrusters each 95lbs 21 Pull ups each 15 Thrusters each 15 Pull ups each 9 Thrusters each 9 Pull ups each Rest 5 minutes Share Diane 21-15-9 Deadlift 225lbs HSPU
Fri 050118
CrossFit Effects - CrossFitCF: Jonesworthy (Time)Squat 80-64-50-32-16-8 reps 1.5 pood Kettlebell swing 40-32-25-16-8-4 reps Pull-ups 20-16-12-8-4-2 repsOly: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-2-2-1-1-1)