Wed 201217
CrossFit Effects - CrossFitCF: Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightOLY: Clean and Jerk (1-1-1-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump
Tue 191217
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)Five rounds: 15 Deadlift 225 pounds, 15 Ring DipsEXTRA: Metcon (Time)1 Peg Board 15 Thrusters 95lbs 1 Peg Board 12 Thrusters 1 Peg Board 9 Thrusters
Mon 181217
CrossFit Effects - CrossFitCF: Metcon (Time)Three rounds 30m DB Overhead walking lunge 2x20kg 21 Pull-upsCF: Hang Snatch (1-1-1-1-1)OLY: Snatch Pull (1-1-1)OLY: Overhead Squat (1-1-1)
Sat 161217
CrossFit Effects - CrossFitCF: Metcon (Time)Part 1 Synco Three Rounds 21 Box Jump 15 KB Swing 24kg 9 Pull ups 50 Double under each Part 2 50-40-30 rep Pistols Squats Wall Ball Toes 2 BarExtra: Squat Jerk (1-1-1)
Fri 151217
CrossFit Effects - CrossFitCF: Metcon (Time)Three rounds 10 Deadlift 185lbs Run 400 meters 21 Pull-ups RX+ 245/195lbs & C2BCF: Behind The Neck Jerk (1-1-1)OLY: Snatch (1-1-1)OLY: Snatch Pull (1-1-1)
Thur 141217
CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5-5-5)Snatch BalanceCF: Overhead Squat (3-3-3-3-3)Extra: Metcon (Time)Three Rounds 10 Cal Ski Erg 10 Cal Row 20m Prowler 80kg