Wed 160920
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20 Min AMRAP 3 Snatch 43/30kg 5 OHS 7 KB Swings 24/16 RX + 61/43, 32/24kgOLY : Hang Clean (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Tues 150920
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)CF: Metcon (Time)21 HSPU 7 Muscle up 30 Double Under 15 HSPU 5 Muscle Up 30 Double Under 9 HSPU 3 Muscle Up 30 Double UnderXtra: Metcon (Time)3 Rounds Peg Board 20 Pistols 30 GHD Sit Ups
Mon 140920
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (Time)600m Run 15 T2B 15 Clean & Jerk 43/30kg 400m Run 10 T2B 10 Clean & Jerk 200m Run 5 T2B 5 Clean & Jerk RX+ 61/43kgOLY: Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Sat 120920
CrossFit Effects - CrossFitPart: Metcon (Time)200 Double Under 100 Push Press 200 Sit Ups 100 Push Ups 200 Squats 100 Hip Ext 200 Double Under
Fri 110920
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#OLY: Hang Snatch (1-1-1-1-1)
Thur 100920
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)CF: Front Squat (3-2-2-1-1-1)CF: Deadlift (3-3-3-3-3)Xtra: Metcon (Time)3 rounds 1 Legless Rope Climb 15m Handstand Walk