Mon 180121
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1-1)CF: Metcon (Time)Five Rounds 20 Wall Ball 10 Deadlift 84/61kg 5 Burpees 200m Run RX+ 102/71kg Age 71/53kg AGE RX+ 84/61kgOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 160121
CrossFit Effects - CrossFitPart: Metcon (Time)50 Cal - Deadlift Hold 225lbs 50 Push up Synco 50 C2B 50 Synco Squats 50 Cal - Deadlift Hold 225lbs 50 Deadlift 225lbs - Hang 50 GHD Sit ups - Plank 50 Pull ups - Hang
Fri 150121
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#OLY: Hang Snatch (3-2-2-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Thur 140121
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Clean (1-1-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)20 Cal Echo 20 Snatch 135lbs 20 Cal Ski 20 C&J 135lbs 20 Cal Row
Wed 130121
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)Five Rounds 15 KB Swing 24/16kg 15 GHD Sit up Run 200mOLY: Hang Clean (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Mon 110121
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (Time)Run 600m 15 Snatch 43/30kg 15 Bar facing burpees Run 400m 12 Snatch 12 Bar facing burpees Run 200m 9 Snatch 9 Bar Facing Burpees Rx+ 61/43kg Age GP 38/25kg Age GP Rx+ 53/38kgOLY: Snatch (1-1-1-1-1)OLY: Overhead Squat (3-2-2-1-1-1)