Mon 080221
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#CF: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsXtra: Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)
Sat 060221
CrossFit Effects - CrossFitPart : Metcon (Time)200 Double unders 50-40-30-20-10 Deadlift 84/61kg Clean & Jerk 43/30kg Pull up Then 200 Double Unders
Fri 050221
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Xtra: Snatch (1-1-1-1-1)
Thur 040221
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Clean (1-1-1-1-1)CF: Deadlift (3-3-3-3-3)Xtra: Metcon (Time)5 Rounds 20 Back Hip Ext 1 Min L Sit Hold (Rings)
Wed 030221
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: CFX Complex (Time)Five Rounds 12 Deadlift 43/30kg 9 Hang Power Clean 6 Push Jerk 3 Back Squat 30 Double Unders Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgXtra: Clean and Jerk (1-1-1-1-1)
Tues 020221
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCF: Annie (Time)50-40-30-20-10 Double-unders Sit-upsXtra: Metcon (Time)Five Rounds 5 Strict T2B 5 Strict HSPU 5 Skin the Cat