Mon 170521
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Angie (Time)For Time: 100 pullups 100 pushups 100 situps 100 air squatsXtra: High-Hang Snatch (1-1-1-1-1-1)Xtra: Snatch Grip Deadlift (3-3-3-3-3)
Sat 150521
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 20min 10 Pull up 20 Push Up 30 Sit up 20 Squat 10 Partner Deadlift 140/100kg Age GP 120/80kg
Fri 140521
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1-1)CF: Metcon (Time)5 Rounds 3 Muscle Up 9 Deadlifts 84/61kg 12 Box Jumps Rx+ 102/70kg Age GP 71/53kg RX+ 84/61kgXtra: Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
Thur 130521
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Back Squat (3-3-3-3-3-3)3 Sets @85-90% of 1RMCF: Deadlift (5-5-5-5-5)3 Sets @ 80-85% of 1RMXtra: Metcon (Time)Five Rounds Rope Climb 8 HSPU RX+ Legless Rope Climb 8 HSPU 4"
Wed 120521
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3reps Thruster 38/25kg Toes to Bar 100m Run Rx+43/30kg Age GP 30/20kg Rx+ 35/25kgXtra: High-Hang Clean (1-1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)
Wed 050521
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: CFX EMOM 20min (AMRAP - Rounds and Reps)1 Deadlift 43/30kg 1 Clean 1 Hang Clean 1 Front Squat 1 Push Jerk Rx+61/43kg Age GP 38/25kg Rx+ 53/35kgXtra: Clean and Jerk (1-1-1-1-1)Xtra: Clean Pull (3-3-3-3-3)