Fri 190118
CrossFit Effects - CrossFitCF: Overhead Squat (5-5-5)CF: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsOLY: Snatch (1-1-1)Oly: Snatch Balance (3-2-2-1-1-1)
Thur 180118
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1)CF: Front Squat (3-3-3)CF: Deadlift (5-5-5)Extra: Metcon (Time)1 Peg Board 9 Burpee Box Jump Overs 1 Peg Board 7 Burpee Box Jump Overs 1 Peg Board 5 Burpee Box Jump Overs
Wed 170118
CrossFit Effects - CrossFitCF: Push Jerk (3-3-3)CF: Metcon (Time)For time: 13 Muscle-ups 25 Overhead squats, 95lbs 25 Pull-ups 25 Handstand push-ups 25 Double unders 25 Snatch 95lbs 25 One legged squats (each leg) 12 Muscle-upsOLY: Hang Clean (3-2-2-1-1-1)CF: Clean Pull (3-2-2-1-1-1)
Tues 160118
CrossFit Effects - CrossFitCF: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restCF: Back Squat (3-3-3)Extra: Metcon (Time)3 Rounds 5 Snatch 135lb 5 OHS 20m Prowler 100kg Rest 3 minutes
Mon 150118
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5)CF: Metcon (Time)5 rounds Run 400 meters 7 Muscle-upsOly : Hang Snatch (3-2-2-1-1-1)
Fri 120117
CrossFit Effects - CrossFitOLY: Snatch (1-1-1)CF: Metcon (Time)5 rounds Run 200 meters 15 Thruster,95lbs 15 Pull-upsCF: Overhead Squat (3-3-3)