Mon 190318
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)Run 600m 21 T2B 21 Snatch 95lb Run 400m 15 T2B 15 Snatch 95lbs Run 200m 9 T2B 9 Snatch 95lbs Rx + 135lbsOLY: Snatch (1-1-1-1-1)
Sat 170318
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds Synco 9 Pull ups 9 Burpees Rest 3 Minutes 3 rounds 200m Run 4 Rope Climb 40 DB Thrusters 20/10kg 40 KB Swing 24/16kg
Fri 160318
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3)All 3 sets at 80-85% of 1RMCF: Metcon (Time)Five Rounds 20 Pistol Squats 10 HSPU 5 Snatch 70/55kg 1 Rope ClimbOLY: Hang Snatch (3-2-2-1-1-1)
Thur 150318
CrossFit Effects - CrossFitCF: Clean (1-1-1)CF: Push Jerk (1-1-1)CF: Back Squat (3-3-3)Extra: Metcon (AMRAP - Rounds and Reps)12minutes AMRAP 5m Front Rack Lunge 95lbs 10 Bar Facing Burpees 15 Thrusters 95lbs
Wed 140318
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Bent Over Row (5-5-5)OLY : Clean and Jerk (1-1-1)
Kids Wednesday 210318
Term 1 Week 8 WOD AMRAP in 10:00 10 push-ups 10 front squats 250-meter row SKILL: 5:00 Double-under practice Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]