Sat 170318
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds Synco 9 Pull ups 9 Burpees Rest 3 Minutes 3 rounds 200m Run 4 Rope Climb 40 DB Thrusters 20/10kg 40 KB Swing 24/16kg
Fri 160318
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3)All 3 sets at 80-85% of 1RMCF: Metcon (Time)Five Rounds 20 Pistol Squats 10 HSPU 5 Snatch 70/55kg 1 Rope ClimbOLY: Hang Snatch (3-2-2-1-1-1)
Thur 150318
CrossFit Effects - CrossFitCF: Clean (1-1-1)CF: Push Jerk (1-1-1)CF: Back Squat (3-3-3)Extra: Metcon (AMRAP - Rounds and Reps)12minutes AMRAP 5m Front Rack Lunge 95lbs 10 Bar Facing Burpees 15 Thrusters 95lbs
Wed 140318
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Bent Over Row (5-5-5)OLY : Clean and Jerk (1-1-1)
Tue 130318
CrossFit Effects - CrossFitCF: Deadlift (3-3-3)80-85% of 1RMCF: Metcon (Time)5 rounds 10 DB Pair hang squat clean thruster, 20kg Run 400 metersExtra: Metcon (Time)5.4.3.2.1reps C&J 155lbs Muscle Up
Mon 120318
CrossFit Effects - CrossFitCF: Metcon (Time)Five rounds Row 500m Run 400m 15 Bench press, 135lbs (Rx+185lbs)CF: Overhead Squat Pause (3-3-3)Build up to a 3rep MaxOLY: Snatch (1-1-1-1-1)