Tues 270218
CrossFit Effects - CrossFitCF: Metcon (Time)15-12-9 Snatch 135lbs Pull ups (Rx +with vest) Run 400mCF: Bench Press (3-3-3)Extra: Metcon (Time)9-6-3reps DB Clean 32.5kg DB Push Press Legless Rope Climb
Mon 260218
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1)CF: Metcon (Time)21-15-9 HSPU C2B Pull upsOLY: Hang Snatch (1-1-1)
Sat 240218
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 50 Snatch 95lbs 50 Box Jump 50 SDLHP 95lbs 50 Pull ups 50 Power Clean135lbs 50 T2B 50 Deadlift 185lbs
Fri 230218
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1)CF: Metcon (Time)Four Rounds 400m Run or 500m Row 50 Squats Rx + Weighted VestOLY: Snatch Pull (3-3-3)OLY: Snatch (1-1-1-1-1)
Thur 220218
CrossFit Effects - CrossFitCF: Snatch (1-1-1)CF: Weighted Pull-ups (1-1-1)Max weightCF: Back Squat (3-3-3)Extra: Metcon (Time)20m Prowler 100kg 10 DB Snatch 45kg 20m Prowler 100kg 20 DB Snatch 32.5kg 20m Prowler 100kg 30 DB Snatch 20kg
Wed 210218
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 15 Deadlift 185/135lbs 15 Handrelease push ups RX + 225lbsOLY: Clean and Jerk (1-1-1-1-1)CF: Bent Over Row (5-5-5)