Thur 100817
CrossFit Effects - CrossFitCF: Weighted Pull-ups (1-1-1-1)CF: Back Squat (1-1-1-1-1)CF: Bench Press (1-1-1-1-1)Extra: Metcon (Time)21,18,15,12,9,6,3 HSPU 50 Double Unders
Wed 090817
CrossFit Effects - CrossFitOLY: Clean and Jerk (1-1-1-1-1)CF: Metcon (Time)10 rounds for time of: 10 Pull up (Rx+C2B) 10 Thruster 95lbs 250m RowCF: Front Squat (3-3-3-3-3)OLY: Shoulder Press (5-5-5-5-5 @ 80%)
Tue 080817
CrossFit Effects - CrossFitCF: Metcon (Time)7 rounds for time of: Run100m 7 Muscle-ups 7 OHS 135lbs 7 T2BExtra: Metcon (Time)Three Rounds 1 Peg Board 3 Muscle ups 5 Pistols 16kg Left Leg 5 Pistols 16kg Right LegCF: Bench Press (3-2-2-1-1-1)
Mon 070817
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 minutes of: 10 Hang squat cleans, 135lbs 25 Wall ball shots, 10/6kgOLY: Snatch (1-1-1-1-1)
Sat 050817
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 50 Pull-ups 100 Kettlebell swings, 1.5 pood 100 T2B 100 Push-ups 50 Snatch, 95 pounds 100 Hip Extensions 50 Handstand push-ups 50 Hang squat cleans, 95 pounds 50 Knees to elbows 50 Ring Dips 50 Front Squat, 95 pounds 100 Sit-upsP2: Metcon (Time)50 Pistol Squats 25 Sync Pull [...]
Thur 030817
CrossFit Effects - CrossFitCF: Push Press (1-1-1)CF: Clean (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)9 Bar Muscle ups 9 Clean & Jerk 135lbs 9 Deadlift 275lbs Three min rest 7 Bar Muscle ups 7 Clean & Jerk 135lbs 7 Deadlift 275lbs Three min rest 5 Bar Muscle ups 5 Clean & Jerk 135lbs 5 Deadlift 275lbs