Thu 270717
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1)CF: Back Squat (1-1-1)CF: Deadlift (3-3-3)Extra: Metcon (Time)50 Pistol Squats 50 C2B Pull ups 50 GHD Sit ups
Wed 260717
CrossFit Effects - CrossFitOLY: Front Squat (3-3-3-3-3)CF: Metcon (Time)3 rounds for time of: Row 500m or Run 400 meters 30 Overhead squats, 95 pounds 21 Pull-upsOLY: Squat Clean (3-2-2-1-1-1)OLY: Push Jerk (3-2-2-1-1-1)
Tue 250717
CrossFit Effects - CrossFitCF: Metcon (Time)12 Muscle ups 12 HSPU 36 Pistol Squats 500m Row 9 Muscle ups 9 HSPU 28 Pistol Squats 500m Row 6 Muscle ups 6 HSPU 18 Pistol Squats 500m RowCF: Deadlift (3-3-3-3-3)Extra: Metcon (Time)4 Rounds 50 Double Unders 1 Peg Board
Mon 240717
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)Complete as many rounds as you can in 20 minutes of: Run 400 meters Deadlift 155 pounds, 21 repsCF: Bench Press (3-2-2-1-1-1)OLY: Hang Snatch (3-2-2-1-1-1)OLY: Overhead Squat (3-2-2-1-1-1)
Games Day Sat 220717
CrossFit Effects - CrossFitEVT 1: Metcon (AMRAP - Rounds and Reps)Partner WOD 50-40-30-20-10reps Double Unders Sit Ups Then 30 Snatch 135/95lbs Score 330 Reps + 1 Rep for every sec under 10min Cap No 4pm Class todayEVT 2: Metcon (AMRAP - Rounds and Reps)30-20-10reps Burpee Box Jump 24/20" C2B Pull up Then 30 Clean & [...]
Fri 210717
CrossFit Effects - CrossFitCF: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsCF: Snatch Pull (3-3-3-3)OLY: Snatch Balance (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)