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 - Prone Hold 60 Clean & Jerk 135/95lbs - Front Rack Hold
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, 12 Knees to elbows 50 Double UndersCF: Bench Press (5-5-5)OLY: Snatch (1-1-1)OLY: Snatch Pull (3-3-3)
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)