Sat 251117
CrossFit Effects - CrossFitPart: Metcon (Time)200m Farmers Carry 2x32kg 50 Push Press 95lbs 50 Burpees 50 Snatch 95lbs 100 Hip Ext 50 GHD Sit ups 50 Push Jerks 95lbs 200m Farmers Carry 2 x32kg (RX+ return back up after Farmers Carry)
Fri 241117
CrossFit Effects - CrossFitCF: Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squatsCF: Snatch (3-2-2-1-1-1)OLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch Pull (1-1-1-1-1)
Thur 231117
CrossFit Effects - CrossFitCF: Push Jerk (3-2-2-1-1-1)CF: Power Clean (3-2-2-1-1-1)CF: Front Squat (3-2-2-1-1-1)Extra: Metcon (Time)Three Rounds 9 Bar Muscle ups 30 Pistol Squats
Tue 211117
CrossFit Effects - CrossFitCF: Metcon (Time)10 Pull-ups 10 Two arm KB swings 16kgs KBs 10 Pull-ups 10 Right arm push-presses 20kg DB 10 Pull-ups 10 Left arm push-presses 10 Pull-ups 10 Right arm snatches 20kg DB 10 Pull-ups 10 Left arm snatches 10 Pull-ups (RX+ C2B Pull ups)CF: Back Squat (5-5-5)Extra: Metcon (Time)Three Rounds 20m [...]
Sat 181117
CrossFit Effects - CrossFitCF: Metcon (Time)100-75-50reps KB Swings 32/24kg Walking Lunge in meters GHD Situps Run 200
Friday 171117
CrossFit Effects - CrossFitCF: Bench Press (5-3-1-1-1)CF: Chelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsOLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)