Wed 251017
CrossFit Effects - CrossFitCF: Clean and Jerk (3-2-2-1-1-1)CF: Metcon (Time)Complete 10 rounds of: 3 Deadlift 143kg 3 Muscle upsOLY: Shoulder Press (3-2-2-1-1-1)OLY: Clean Pull
Tue 240117
CrossFit Effects - CrossFitCF: Back Squat (5-5-5-5-5)CF: Metcon (Time)50 Pull-ups 200 Squats 75 Push-upsExtra: Metcon (Time)10m Handstand Walk 20 Pistol Squats 10 HSPU 20 Burpee Box Jump Over 24" 10 DB Thruster 32.5kg
Mon 231017
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3)CF: Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#CF: Double Grace (Time)60 Clean & Jerk 135lbsOly: Snatch (3-2-2-1-1-1)
Sat 211017
CrossFit Effects - CrossFitPart: Metcon (Time)Three rounds 30m Walking Lunge - 15 Thrusters 95lbs 30 Push Ups - 12 Burpees 30 Pull Ups - 9 Deadlift 120kg 30 Box Jump - Run 200m (Each person completes each part prior to moving to next Activity)
Fri 201017
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds Row 500m 5 Muscle UpsCF: Behind The Neck Jerk (1-1-1-1-1-1)Oly: Snatch Balance (3-2-2-1-1-1)Oly: Hang Snatch (1-1-1-1-1)
Thurs 191017
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Front Squat (3-3-3)CF: Turkish Get Up (Max weight)Extra: Metcon (Time)Three Rounds 15 DB Thruster 20kg 12 Pistol Squats 1x20kg DB 9 DB OHS 20kg DBs