Wed 131217
CrossFit Effects - CrossFitCF: Metcon (Time)Run 800 meters 150 Wall-Ball 9/6kg Run 800 metersCF: Deadlift (3-3-3-3-3)OLY: Clean and Jerk (1-1-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump
Tues 121217
CrossFit Effects - CrossFitCF: Metcon (Time)3 rounds 30 DB snatches, 32kg 20 Hip Ext 10 Pull-ups C2B 50 Double UndersCF: Bent Over Row (5-5-5-5-5)Extra: Metcon (Time)15-12-9-6-3 Handstand Push ups DB Thrusters 20kg
Mon 1101217
CrossFit Effects - CrossFitCF: Metcon (Time)Run 200 meters 15 Deadlift 225lbs Run 200 meters 15 Hang Squat clean 135lbs Run 200 meters 15 Front squat 135lbs Run 200 meters 15 Push Jerk 135lbs Run 200mCF: Bench Press (3-2-2-1-1-1)OLY: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Sat 091217
CrossFit Effects - CrossFitPart: Metcon (Time)Run 800 meters 5 rounds of the couplet: Synco 7 Push jerk, 135lbs 15 Pull-ups Then Run 800 meters
Fri 081217
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3rep Thruster 95lbs Pull upOLY: Snatch (1-1-1-1)OLY: Overhead Squat (3-3-3-3)
Thurs 071217
CrossFit Effects - CrossFitCF: Bench Press (1-1-1)CF: Back Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)1 Peg Board 15 HSPU 1 Peg Board 12 HSPU 1 Peg Board 9 HSPU