Tues 120520
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds Run 200m 9 Deadlifts 6 Snatch 3 OHSHome: GZ 8.2 (Time)Five Rounds 200m Run 20 Alt DB Squat Clean Thruster
Mon 110520
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)21-15-9reps Clean & Jerk C2B Pull UpsHome: GZ 8.1 (Time)30-26-20 reps Alt DB Snatch OH Walk Lunge Sit UpOLY: Hang Snatch (1-1-1-1-1)
Sat 090520
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20 Min Amrap 15 Wall Ball 10 Push Ups 5 T2BHome: GZ 7.6 (AMRAP - Rounds and Reps)20min AMRAP 15 Squat 10 Push ups 5 V Sit ups
Fri 080520
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1-)CF: Metcon (Time)Five Rounds 50 Double Under 7 Hang Clean & JerkHome: GZ 7.5 (Time)3 Rounds 400m Run 20 ALT DB Hang Clean Split JerkOLY: Snatch (1-1-1-1-1)
Thur 070520
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Back Squat (3-3-3-3-3)CF: Deadlift (3-3-3-3-3)Home: GZ 7.4 (Time)For time; 10 Rounds Run 200m rest 1 min
Wed 060520
CrossFit Effects - CrossFitCF: Clean Pull (3-3-3-3-3-3)CF: Metcon (Time)3 Rounds 400m Run or 500m Row 15 Deadlift 100kg 5 Muscle UpsGZ7.3: Annie (Time)50-40-30-20-10 Double-unders Sit-upsOLY: Clean and Jerk (1-1-1-1-1)