Sat 170218
CrossFit Effects - CrossFitPart: Metcon (AMRAP - Rounds and Reps)Partner WOD 20 min AMRAP Run 200 meters 20 Thrusters, 95lbs - Rest Front Rack 20 Box Jumps 24" - Prone Hold 15 Pull-ups - Hang
Fri 160218
CrossFit Effects - CrossFitCF: Metcon (Time)7 rounds : 3 Clean & Jerk 185lbs 20 Push-upsCF: Deadlift (3-3-3)75-80% of 1RM for all 3 SetsOLY: Snatch (1-1-1)
Thur 150218
CrossFit Effects - CrossFitCF: Push Press (3-3-3)85-90% of 1 rm all 3 setsCF: Clean (1-1-1)CF: Farmer's Carry (30m )Max combinedExtra: Metcon (Time)3 Rounds of Time 20 Alt DB Snatch 32.5 5m Walking Lunge Front Rack [...]
Wed 140218
CrossFit Effects - CrossFitCF: Metcon (Time)7 rounds 5 Hang clean 185lbs 9 C2B Pull-upsOLY: Max Height Box Jump (Distance)Max Height Box JumpStart seatedOLY: Clean and Jerk (1-1-1)
Tue 130218
CrossFit Effects - CrossFitCF: Fractured Fran (Time)Complete 5 rounds for time of: 9 Thruster, 95lbs 9 Pull-upsCF: Shoulder Press (5-5-5)@ 75 of 1RM for all 3 setsExtra: Amanda (Time)9-7-5 Muscle-ups Snatch, 135#/95#
Mon 120218
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 WeightCF: SnatchCF: Snatch Pull (3-3-3)
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