Wed 300817
CrossFit Effects - CrossFitCF: Metcon (Time)Ten Rounds 15 Deadlifts 135/95lbs 5 Muscle upsCF: Front Squat (5-5-5)OLY: Clean and Jerk (3-2-2-1-1-1)
Tue 290817
CrossFit Effects - CrossFitExtra: Metcon (Time)30 Alt DB Snatch 20kg 3 Rope Climbs 20 Alt DB Snatch 32kg 2 Rope Climbs 10 Alt DB Snatch 45kg 1 Rope ClimbCF: Metcon (Time)Complete for time: 95 pound Thrusters, 45 reps 45 Pull-upsCF: Shoulder Press (5-5-5)
Mon 280818
CrossFit Effects - CrossFitCF: Metcon (Time)Three rounds Run 800 meters 30 Pull-ups 40 Push-ups 50 SquatsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-2-2-1-1-1)OLY: Overhead Squat (3-3-3-3-3)
Sat 260817
CrossFit Effects - CrossFitPart: Metcon (Time)P1 Synco 21-18-15-12-9-6-3 Squat Clean Thrusters 95/65lbs Pull ups P2 Synco 3 rounds 9 Snatch 135/95lbs 15 KB Swing 24/16kg 21 Box Jump
Thur 240817
CrossFit Effects - CrossFitCF: Hang Clean (3-3-3)CF: Front Squat (3-3-3)CF: Split Jerk (3-3-3)Extra: Metcon (Time)Three rounds 1 Peg Board 10 HSPU 4" riser 20m Prowler 80kg
Fri 250817
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 WeightOLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch (1-1-1)Acc: Back Hip Ext (12 - 15 )