Thur 161117
CrossFit Effects - CrossFitCF: Clean (1-1-1)CF: Shoulder Press (3-3-3)CF: Deadlift (5-5-5)
Wed 151117
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)15-12-9 Muscle Ups Clean & Jerk 135lbs Run 400mOLY: Hang Clean (1-1-1-1-1)OLY: Push Jerk (1-1-1-1-1)
Tues 141017
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)5 X Rope Climb 10 Handstand push-ups 4 X Rope climb 8 Handstand push-ups 3 X Rope climb 6 Handstand push-ups 2 X Rope climb 4 Handstand push-ups 1 X Rope climb 2 Handstand push-upsExtra: Metcon (Time)2x Rounds 1 Peg Board Front Rack Walking Lunge DBs [...]
Mon 131117
CrossFit Effects - CrossFitCF: Metcon (Time)Complete 10 rounds of: 5 Handstand Push-ups 5 “L” Pull-upsCF: Snatch Balance (1-1-1-1-1)OLY : Snatch (1-1-1-1-1)
Sat 111117 Remembrance Day
CrossFit Effects - CrossFitP.1: Metcon (Time)Part 1 Run 200m 30 HSPU 30 T2B Run 400m 40 Push Press 135lbs 40 T2B Run 600m 50 Push Jerk 135lbs 50 T2BP.2: Metcon (Time)Run 200m 15 Muscle ups 30 Pistol Squats Run 200m 12 Muscle ups 40 Pistol Squats Run 200m 9 Muscle Ups 50 Pistol Squats
Fri 101117
CrossFit Effects - CrossFitCF: Metcon (Time)For time: Back Squat 20 reps Run 800 meters Back Squat 15 reps Run 800 meters Back Squat 10 reps Run 800 metersOLY: Overhead Squat (5-3-3-1-1-1)OLY: Snatch (1-1-1-1-1)CF: Snatch Pull (1-1-1-1-1)