Mon 110917
CrossFit Effects - CrossFitCF: Metcon (Time)50 GHD Sit-ups Tabata “Bottom to Bottom” Squats 50 Abmat Sit-upsOLY: Snatch Balance (3-2-2-1-1-1)Oly: Snatch (1-1-1-1-1)
Sat 090917
CrossFit Effects - CrossFitPart: Metcon (AMRAP - Rounds and Reps)20min AMRAP Row 250 meters each 15 Thrusters, 95lbs 15 Pull-ups Sync 30 Box Jumps
Fri 080917
CrossFit Effects - CrossFitCF: Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*OLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-2-2-1-1-1)
Wed 060917
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)15-12-9 reps, Thrusters 135lbs Pull-ups (RX + 20lb Vest)OLY: Hang Clean (3-2-2-1-1-1)Oly: Push Jerk (3-2-2-1-1-1)
Tue 050917
CrossFit Effects - CrossFitCF: Deadlift (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 3 Rope Climbs 9 Squat Clean Thrusters 135lbs 21 KB Swing 24/16kgExtra: Metcon (Time)5 Burpee Muscle Up 5 Snatch 135lbs 10 Pistols Squats 20kg DB
Mon 040917
CrossFit Effects - CrossFitCF: Metcon (Time)21-15- and 9 reps, for time of: Handstand push-ups Pull-upsCF: Overhead Squat (3-3-3)OLY: Snatch (1-1-1-1-1)ACC: Box Jump Down Up (Distance)20" Down Max Height up