Fri 290917
CrossFit Effects, CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)5 Rounds 12 Thrusters 95lbs 12 Pull upsOLY: Snatch (1-1-1-1-1)
Wed 270917
CrossFit Effects - CrossFitCF: Metcon (Time)3 rounds 9 Muscle ups 15 Hang Clean 135lbsOLY: Push Press (3-3-3-3-3)OLY: Clean and Jerk (3-2-2-1-1-1)
Tues 260917
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 15 Push Press 135lbs 20 Box Jump 24"CF: Bent Over Row (5-5-5-5-5)Extra: Metcon (Time)9 Snatch 135lbs 7 Snatch 155lbs 5 Snatch 175lbs 3 Snatch 195lbs 1 Snatch 215lbs
Mon 250917
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)CF: Metcon (Time)3 Rounds 21 Deadlifts 225lbs 3 Rope Climbs 15 T2BOLY: Snatch (3-2-2-1-1-1)OLY: Overhead Squat (3-3-3-3-3)
Sat 230917
CrossFit Effects - CrossFitPart: Metcon (Time)Three rounds of: Run 400 meters 25 Pull-ups/Hold 25 Kettlebell Swings 32kg 25 Pistol Squats
Fri 220917
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 9 Clean & Jerk 135lbs 15 Handstand Push upsCF: Overhead Squat Pause (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)