Tue 010920
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)@80% of1RMCF: Metcon (Time)21-15-9reps Snatch 43/30kg Bar Facing Burpee Rx+ 61/43kgXtra: Metcon (Time)3 Rounds Legless Rope Climb 15 HSPU 20 Pistols
Mon 310820
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)5 Rounds 5 Bar Muscle up 10 Clean & Jerk 61/43kg 200m RunOLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Wed 260820
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)21-15-9 Thruster 95lbs C2B Pull upOly: Hang Clean (1-1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Tues 250820
CrossFit Effects - CrossFitCF: Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightXtra: Metcon (Time)Five Rounds 20' Handstand Walk 20 Pistol Squats
Thur 270820
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)1Peg board 21 HSPU 1Peg board 15 HSPU 1Peg board 9 HSPU
Sat 290820
CrossFit Effects - CrossFitPart: Metcon (Time)AMRAP 30min 30 Push Ups 30 KB Swings 32/24kg 30 Sit Ups 200m Farmers Carry