Thur 091117
CrossFit Effects - CrossFitCF: Bench Press (5-5-5)CF: Back Squat (5-5-5)CF: Deadlift (5-5-5)
Wed 081117
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20 minutes AMRAP 5 Muscle ups 7 Clean 135lbsCF: Push Press (5-5-5-5)OLY: Clean and Jerk (1-1-1-1-1)
Tue 071117
CrossFit Effects - CrossFitCF: Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Extra: Metcon (Time)1 Peg Board 9 Squat Snatch 135lbs 1 Peg Board 7 Squat Snatch 1 Peg Board 5 Squat Snatch
Mon 061117
CrossFit Effects - CrossFitCF: Push Press (3-3-3)CF: Metcon (Time)Three rounds Run 400 meters 15 “Toes-to-bars” 21 Clean 135lbsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (1-1-1)
Sat 041117
CrossFit Effects - CrossFitPart: Metcon (Time)100-75-50 Deadlft 225lbs Wall Ball Burpee Box Jump 24" 200 run
Fri 031117
CrossFit Effects - CrossFitCF: Metcon (Time)Two rounds of: 12 Right arm KB Swing 24kg 12 Left arm KB Swing Run 800 meters 12 Left arm KB push-press 24kg 12 Right arm KB Push Press Run 800 meterOLY: Overhead Squat (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)