Mon 310717
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Snatch (1-1-1-1-1)OLY: Snatch Balance (3-2-2-1-1-1)OLY: Box Jump Down Up (Distance)20" Down Max Height up
Sat 290717
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD V1 (V2 50 reps) 25 Handstand push-ups 25 Overhead squats, 95lbs 25 C2B Pull-ups 25 Double unders (Each) 25 Thrusters 25 Muscle-ups 25 Thruster 95lbs 25 Double Unders (Each) 25 C2B Pull-ups 25 Overhead squats, 95lbs 25 Handstand push ups
Fri 280717
CrossFit Effects - CrossFitCF: Overhead Squat Pause (3-3-3-3-3)CF: Metcon (Time)For time: 15,12, and 9 rep rounds of: Dumbbell Thruster 20/12.5kg C2B Pull-ups (RX + 20lb Vest)OLY: Snatch (1-1-1-1-1)
Thu 270717
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1)CF: Back Squat (1-1-1)CF: Deadlift (3-3-3)Extra: Metcon (Time)50 Pistol Squats 50 C2B Pull ups 50 GHD Sit ups
Wed 260717
CrossFit Effects - CrossFitOLY: Front Squat (3-3-3-3-3)CF: Metcon (Time)3 rounds for time of: Row 500m or Run 400 meters 30 Overhead squats, 95 pounds 21 Pull-upsOLY: Squat Clean (3-2-2-1-1-1)OLY: Push Jerk (3-2-2-1-1-1)
Tue 250717
CrossFit Effects - CrossFitCF: Metcon (Time)12 Muscle ups 12 HSPU 36 Pistol Squats 500m Row 9 Muscle ups 9 HSPU 28 Pistol Squats 500m Row 6 Muscle ups 6 HSPU 18 Pistol Squats 500m RowCF: Deadlift (3-3-3-3-3)Extra: Metcon (Time)4 Rounds 50 Double Unders 1 Peg Board