Sat 260817
CrossFit Effects - CrossFitPart: Metcon (Time)P1 Synco 21-18-15-12-9-6-3 Squat Clean Thrusters 95/65lbs Pull ups P2 Synco 3 rounds 9 Snatch 135/95lbs 15 KB Swing 24/16kg 21 Box Jump
Fri 250817
CrossFit Effects - CrossFitCF: Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightOLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch (1-1-1)Acc: Back Hip Ext (12 - 15 )
Thur 240817
CrossFit Effects - CrossFitCF: Hang Clean (3-3-3)CF: Front Squat (3-3-3)CF: Split Jerk (3-3-3)Extra: Metcon (Time)Three rounds 1 Peg Board 10 HSPU 4" riser 20m Prowler 80kg
Wed 230817
CrossFit Effects - CrossFitCF: Fractured Fran (Time)Complete 5 rounds for time of: 9 Thruster, 95lbs 9 Pull-upsCF: Back Squat (3-3-3)OLY: Hang Clean (3-2-2-1-1-1)OLY: Push Jerk (3-2-2-1-1-1)
Mon 210817
CrossFit Effects - CrossFitCF: Hang Snatch (3-2-2-1-1-1)CF: Metcon (Time)Five rounds 9 Muscle ups Row 500 metersOLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 190817
CrossFit Effects - CrossFitPart: Metcon (Time)10 Bar Muscle Ups - Hang 20 Burpee Box Jump Over 30/24" - Prone Hold 30 Snatch 135/95lbs - Overhead Hold 40 Pull Ups - Hang 50 Box Jump - Prone Hold 60 Clean & Jerk 135/95lbs - Front Rack Hold