Thur 021117
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Clean (3-2-2-1-1-1)CF: Back Squat (3-2-2-1-1-1)Extra: Metcon (Time)12,9,6,3 Bar Muscle ups HSPU Pistol Squats 20kg
Wed 011117
CrossFit Effects - CrossFitCF: Metcon (Time)For time: 15 pull-ups 15 sit-ups 13 pull-ups 13 sit-ups 11 pull-ups 11 sit-ups 9 pull-ups 9 sit-ups 7 pull-ups 7 sit-ups 5 pull-ups 5 sit-ups 3 pull-ups 3 sit-ups 1 pull-up 1 sit-up RX + C2B Pull & GHD Sit upsCF: Deadlift (3-3-3)OLY: Clean and Jerk (1-1-1-1-1)
Mon 301017
CrossFit Effects - CrossFitCF: Hang Snatch (3-2-2-1-1-1)CF: Metcon (Time)Complete for time: 30 Kettlebell (or Dumbbell swings) 30 GHD Sit-ups 25 Kettlebell or Dumbbell swings 25 GHD Sit-ups 20 Kettlebell Swings 20 GHD Sit-ups 15 Kettlebell Swings 15 GHD Sit-ups 10 Kettlebell Swings 10 GHD Sit-ups 5 Kettlebell Swings 5 GHD Sit-upsOLY: Overhead Squat (3-3-3)OLY: Snatch [...]
Sat 281017
CrossFit Effects - CrossFitPart: Metcon (Time)Partner Murph (RX + with Vest) Run 1600m Swap every 200m Ten Rounds 10 C2B Pull ups 20 Push ups 30 Squats Run 1600m Swap every 200m
Fri 271017
CrossFit Effects - CrossFitCF: Metcon (Time)30-20-10reps Alt DB Snatch 20kg Lunge Steps T2B Row 250mCF: Snatch Balance (3-2-2-1-1-1)OLY: Snatch (3-2-2-1-1-1)Oly: Snatch Pull (3-2-2-1-1-1)
Thur 261017
CrossFit Effects - CrossFitCF: Push Press (3-3-3)CF: Front Squat (3-3-3)CF: Deadlift (3-3-3)Extra: Metcon (AMRAP - Rounds and Reps)AMRAP in 12min 10m Front Rack Walking Lung 95lbs 8 Thruster 6 Bar Facing Burpee