Sat 020917
CrossFit Effects - CrossFitPart: Metcon (Time)Each person 2 rounds (RX + 40 reps) 25 Thruster 95/65lbs - Rest Front Rack Hold 25 KB Swing 2 Pood - Hold KB two Hands 25 Burpee Box Jump Over - Prone Hold 25 C2B Pull ups - Pull up Hang
Fri 010917
CrossFit Effects - CrossFitCF: Metcon (Time)4 rounds for time of: Row 500 or Run 400 meters 50 Squats 25 T2BCF: Snatch Balance (3-2-2-1-1-1)OLY: Snatch (3-2-2-1-1-1)
Thur310817
CrossFit Effects - CrossFitCF: Back Squat (3-3-3)CF: Shoulder Press (3-3-3)CF: Deadlift (3-3-3)Extra: Metcon (Time)9 Clean & Jerk 135lb 6 Clean & Jerk 155lb 3 Clean & Jerk 185lb 1 Clean & Jerk 225lb
Wed 300817
CrossFit Effects - CrossFitCF: Metcon (Time)Ten Rounds 15 Deadlifts 135/95lbs 5 Muscle upsCF: Front Squat (5-5-5)OLY: Clean and Jerk (3-2-2-1-1-1)
Tue 290817
CrossFit Effects - CrossFitExtra: Metcon (Time)30 Alt DB Snatch 20kg 3 Rope Climbs 20 Alt DB Snatch 32kg 2 Rope Climbs 10 Alt DB Snatch 45kg 1 Rope ClimbCF: Metcon (Time)Complete for time: 95 pound Thrusters, 45 reps 45 Pull-upsCF: Shoulder Press (5-5-5)
Mon 280818
CrossFit Effects - CrossFitCF: Metcon (Time)Three rounds Run 800 meters 30 Pull-ups 40 Push-ups 50 SquatsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-2-2-1-1-1)OLY: Overhead Squat (3-3-3-3-3)