Wed 060917
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)15-12-9 reps, Thrusters 135lbs Pull-ups (RX + 20lb Vest)OLY: Hang Clean (3-2-2-1-1-1)Oly: Push Jerk (3-2-2-1-1-1)
Tue 050917
CrossFit Effects - CrossFitCF: Deadlift (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 3 Rope Climbs 9 Squat Clean Thrusters 135lbs 21 KB Swing 24/16kgExtra: Metcon (Time)5 Burpee Muscle Up 5 Snatch 135lbs 10 Pistols Squats 20kg DB
Mon 040917
CrossFit Effects - CrossFitCF: Metcon (Time)21-15- and 9 reps, for time of: Handstand push-ups Pull-upsCF: Overhead Squat (3-3-3)OLY: Snatch (1-1-1-1-1)ACC: Box Jump Down Up (Distance)20" Down Max Height up
Sat 020917
CrossFit Effects - CrossFitPart: Metcon (Time)Each person 2 rounds (RX + 40 reps) 25 Thruster 95/65lbs - Rest Front Rack Hold 25 KB Swing 2 Pood - Hold KB two Hands 25 Burpee Box Jump Over - Prone Hold 25 C2B Pull ups - Pull up Hang
Fri 010917
CrossFit Effects - CrossFitCF: Metcon (Time)4 rounds for time of: Row 500 or Run 400 meters 50 Squats 25 T2BCF: Snatch Balance (3-2-2-1-1-1)OLY: Snatch (3-2-2-1-1-1)
Thur310817
CrossFit Effects - CrossFitCF: Back Squat (3-3-3)CF: Shoulder Press (3-3-3)CF: Deadlift (3-3-3)Extra: Metcon (Time)9 Clean & Jerk 135lb 6 Clean & Jerk 155lb 3 Clean & Jerk 185lb 1 Clean & Jerk 225lb