Mon 180917
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 3 Thrusters 135lbs 5 Pull ups (C2B Rx +)CF: Snatch Pull (3-3-3-3-3)OLY: Hang Snatch (1-1-1-1-1)
Sat 160917
CrossFit Effects - CrossFitPart: Metcon (Time)P1 Run 200m Synco 9 Pull ups 15 Clean&Jerk 135bs Run 400m Synco 12 Pull ups 12 C&J Run 600m Sync 15 Pull ups 9 C&J Rx+ C2B Rest 10min P2 100 Double Unders 9 Snatch 95lbs each 15 Pistol Squat each 100 Double Unders 12 Snatch 12 Pistols 100 [...]
Fri 150917
CrossFit Effects - CrossFitCF: Metcon (Time)7 rounds for time: 30 Wall-ball 2 Rope ClimbCF: Overhead Squat (3-2-2-1-1-1)OLY: Snatch (3-2-2-1-1-1)
Thur 140917
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Extra: Metcon (Time)15-12-9 Snatch 135lbs HSPU
Wed 130917
CrossFit Effects - CrossFitCF: Metcon (Time)3Rounds 500m Row 15 Deadlifts 100kg 20 Box Jump 24"CF: Push Press (3-3-3-3-3)OLY: Clean (3-2-2-1-1-1)OLY: Clean Pull (3-2-2-1-1-1)
Tues 120917
CrossFit Effects - CrossFitCF: Metcon (Time)20 Pull ups 20 Push Press 135lbs 20 Pull ups 20 Push Jerk 20 Pull upsCF: Back Squat (5-5-5-5-5)Extra: Metcon (Time)1 Peg Board 3 Legless Rope Climb 5 Bar Muscle up 7 Ring Muscle Ups