Monday 170717
CrossFit Effects - CrossFitCF: Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsCF: Snatch Pull (3-3-3-3-3)OLY: Snatch (1-1-1-1-1)OLY: Overhead Squat (3-3-3-3-3)
Sat 150717
CrossFit Effects - CrossFitPart: Metcon (Time)50 T2B - Deadlift Hold 135/95lbs 40 Clean & Jerk 135/95lbs - Ring Support Hold 30 C2B Pull Up - Wall Walk Hold 20 Burpees - Plank 10 Rope Climbs - Farmers Carry 32/24kg Pair 200mCF: Clean and Jerk (3-2-2-1-1-1)
Fri 140717
CrossFit Effects - CrossFitCF: Metcon (Time)Row 1000 meteres 50 Kettbell swing 1.5 pood 25 Sit-ups Row 750 meters 40 Kettlebell swing 1.5 pood 20 Sit-ups Row 500 meters 30Kettlebell swing 1.5 pood 15 Sit-upsCF: Snatch Balance (3-2-2-1-1-1)Oly: Snatch (1-1-1-1-1)
Thur 130717
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Extra: Metcon (Time)1 Peg Board 15 Thrusters 95/65lbs 1 Peg Board 12 Thrusters 1 Peg Board 9 Thrusters ()
Wed 120717
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)Complete as many rounds in 20 minutes as you can of: 20 KB Swing 24kg 20 Wall Ball 20 Push upsCF: Push Press (5-5-5-5-5)OLY: Squat Clean and Jerk (3-2-2-1-1-1)
Tue 110717
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)Five rounds for time of 5 Muscle ups: 7 Deadlift 140kg 10 T2BExtra: Metcon (Time)5 Burpee Box Jump Over 30" 5 Clean & Jerk 155/115lbs 5 Rope Climbs 5 Squat Snatch 135/95lbs 5 Thrusters 135/95lbs 5m OH Lunge 135/95lbs 5m Front Rack Lunge 135/95lbs 5 Bar [...]