Tue 150817
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 2 Muscle Ups 2 Clean & Jerk 185lbsCF: Push Press (3-3-3-3-3)Extra: Metcon (Time)Three rounds 21 Toes 2 Bar 15 Wall Ball @12' 9 Burped Box Jump Over 24"
Mon 140817
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 20 Box Jump 15 Thrusters 95lbs 10 Pull upsCF: Hang Snatch (1-1-1-1-1-1)OLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Fri 110817
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 10 GHD Situps 5 Snatch, 135lbs 3 Muscle-upsOHS: Overhead Squat (5-5-5-5-5)OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Thur 100817
CrossFit Effects - CrossFitCF: Weighted Pull-ups (1-1-1-1)CF: Back Squat (1-1-1-1-1)CF: Bench Press (1-1-1-1-1)Extra: Metcon (Time)21,18,15,12,9,6,3 HSPU 50 Double Unders
Wed 090817
CrossFit Effects - CrossFitOLY: Clean and Jerk (1-1-1-1-1)CF: Metcon (Time)10 rounds for time of: 10 Pull up (Rx+C2B) 10 Thruster 95lbs 250m RowCF: Front Squat (3-3-3-3-3)OLY: Shoulder Press (5-5-5-5-5 @ 80%)
Tue 080817
CrossFit Effects - CrossFitCF: Metcon (Time)7 rounds for time of: Run100m 7 Muscle-ups 7 OHS 135lbs 7 T2BExtra: Metcon (Time)Three Rounds 1 Peg Board 3 Muscle ups 5 Pistols 16kg Left Leg 5 Pistols 16kg Right LegCF: Bench Press (3-2-2-1-1-1)