Mon 070817
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 minutes of: 10 Hang squat cleans, 135lbs 25 Wall ball shots, 10/6kgOLY: Snatch (1-1-1-1-1)
Sat 050817
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 50 Pull-ups 100 Kettlebell swings, 1.5 pood 100 T2B 100 Push-ups 50 Snatch, 95 pounds 100 Hip Extensions 50 Handstand push-ups 50 Hang squat cleans, 95 pounds 50 Knees to elbows 50 Ring Dips 50 Front Squat, 95 pounds 100 Sit-upsP2: Metcon (Time)50 Pistol Squats 25 Sync Pull [...]
Fri 040817
CrossFit Effects - CrossFitCF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCF: Overhead Squat (3-3-3-3-3)OLY: Hang Snatch (3-2-2-1-1-1)
Thur 030817
CrossFit Effects - CrossFitCF: Push Press (1-1-1)CF: Clean (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)9 Bar Muscle ups 9 Clean & Jerk 135lbs 9 Deadlift 275lbs Three min rest 7 Bar Muscle ups 7 Clean & Jerk 135lbs 7 Deadlift 275lbs Three min rest 5 Bar Muscle ups 5 Clean & Jerk 135lbs 5 Deadlift 275lbs
Tue 010817
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 10 Pull ups 10 Ring Dips 10 Lunge steps 95/65lbsCF: Back Squat (3-3-3-3-3)Extra: Metcon (Time)3 Rounds 15m Handstand walk 10 Snatch 135lbs
Wed 020817
CrossFit Effects - CrossFitCF: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restCF: Front Squat (3-3-3-3-3)OLY: Clean and Jerk (1-1-1-1-1)