Mon 280518
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsOLY: Snatch (1-1-1-1-1)CF: Overhead Squat (3-3-3)Achieve a 3 rep max
Sat 260518
CrossFit Effects - CrossFitPart: Metcon (Time)Synco Three rounds 9 Clean & Jerk 135/95lbs 15 KB Swings 24/16kg 21 Sit ups Row 250 each
Fri 250518
CrossFit Effects - CrossFitCF: Sots Press (5-3-3-1-1-1)Snatch Grip Overhead Squat PressCF: Metcon (Time)3 Rounds 100 Double Unders 25 Push ups 25 Pull ups 25 Toes 2 BarsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3)
Thursday 240518
CrossFit Effects - CrossFitCF: Complex (1-1-1-1-1)1 Deadlift 1 Power Clean 1 Front Squat 1 Push Press 1 Back SquatAchieve the best result without dropping the bar.CF: Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#Extr: Metcon (Time)20-15-10 Foot Handstand walk(in feet) T2B Pistols each leg
Wed 230518
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5)CF: Metcon (Time)25-20-15reps GHD Sit Up Deadlift 225lbs DB Hang Clean & Jerk (L)20kg DB Hang Clean & Jerk (R)OLY: Clean and Jerk (1-1-1-1-1)
Tue 220518
CrossFit Effects - CrossFitCF: Metcon (Time)50-30-20reps Pull ups Thruster 20/15kg 100Double UndersWeighted Pull-ups (3-2-2-1-1-1)Extra: Metcon (Time)15 Clean & Jerk 155lbs 20m Prowler 80/60kg 12 Clean & Jerk 20m Prowler 9 Clean & Jerk 20m Prowler