Tue 210720
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)3 Sets @ 75-80% of 1RMCF: Metcon (Time)21-15-9reps C2B Pull Up Snatch 95lbsXtra: Metcon (Time)Five Rounds 5 LPull Ups 20 Pistol Squats
Mon 200720
CrossFit Effects - CrossFitCF: Bench Press (5-3-3-1-1-1)CF: Metcon (Time)Five Rounds 30 Double Unders 25 Wall Ball 20 KB Swing 24kg 15 GHD Sit upOLY: Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Sat 180720
CrossFit Effects - CrossFitPart: Metcon (Time)10 Rounds 15 HSPU 15 Push Press 15 Bar Facing Burpee 15 T2B 15 Box Jump 15 Wall Ball 15 Cal
Fri 170720
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)21-15-9reps C2B Pull Up Deadlift100/70kgOLY: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Thur 160720
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Xtra: Metcon (Time)3 Flying Pull up Bar to Muscle Up 30m Prowler 140kg 2 FPU to MU 20m Prowler 1 FPU to MU 10m Prowler
Wed 150720
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)5 Rounds 20 Push Up 20 Sit ups 20 KB Swing 20 Box JumpOLY: Clean and Jerk (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)