Tues 030320
CrossFit Effects - CrossFitCF: Bench Press (3-3-3)3 Sets of 3 @75-80% of 1RMCF: Metcon (Time)5 Rounds 9 OHS 95lbs 12 Snatch 15 Deadlift 30 Double Unders Rx+ 135lbsXtra: Metcon (Time)AMRAP 7min 5 Burpee Box Jump Over 5 Thrusters 135lbs
Mon 020320
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsOLY: Snatch (1-1-1-1-1)Oly : Snatch Balance (1-1-1-1-1-1)
Sat 290220
CrossFit Effects - CrossFitPart: Metcon (Time)Run 600m 5 Rds Synco 5 Pull ups 10 Push Ups 15 Squats The Run 600m Rest 3 min 3 rds 20 Deadlift 100/70kg 20 Bar Facing Burpee 20 T2B
Fri 280220
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#OLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Thur 270220
CrossFit Effects - CrossFitBench Press (5-3-3-1-1-1)CF: Back Squat (5-3-3-1-1-1)Xtra: Metcon (Time)Peg Board 30m Prowler 80kg 2 Flying Pull up Bar Muscle Up 30m Prowler 80kgCF: Deadlift (5-3-3-1-1-1)
Wed 260220
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)3 rounds 21 Deadlift 100/70kg 15 Box Jump Over 24/20 9 Cleans 70/53kgOLY: Clean (1-1-1-1-1)OLY: Push Jerk (1-1-1-1-1)