Wed 230817
CrossFit Effects - CrossFitCF: Fractured Fran (Time)Complete 5 rounds for time of: 9 Thruster, 95lbs 9 Pull-upsCF: Back Squat (3-3-3)OLY: Hang Clean (3-2-2-1-1-1)OLY: Push Jerk (3-2-2-1-1-1)
Mon 210817
CrossFit Effects - CrossFitCF: Hang Snatch (3-2-2-1-1-1)CF: Metcon (Time)Five rounds 9 Muscle ups Row 500 metersOLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 190817
CrossFit Effects - CrossFitPart: Metcon (Time)10 Bar Muscle Ups - Hang 20 Burpee Box Jump Over 30/24" - Prone Hold 30 Snatch 135/95lbs - Overhead Hold 40 Pull Ups - Hang 50 Box Jump - [...]
Fri 180817
CrossFit Effects - CrossFitCF: Metcon (Time)21 Deadlift, 225/155lbs 21 Knees to elbows 50 Double Unders 18 Deadlift, 18 Knees to elbows 50 Double Unders 15 Deadlift, 15 Knees to elbows 50 Double Unders 12 Deadlift, [...]
Thursday 170817
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Front Squat (3-3-3)CF: Deadlift (3-3-3)Extra: Metcon (Time)20 DB Snatch 32.5kg 3 Legless Rope Climb 18 DB Snatch 2 Legless Rope Climb 16 DB Snatch 1 Legless Rope Climb
Wed 160817
CrossFit Effects - CrossFitCF: Weighted Pull-ups (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds 12 OHS 135lbs 9 Snatch 21 GHD Sit upsOLY: Clean and Jerk (3-2-2-1-1-1)
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