Thur 200717
CrossFit Effects - CrossFitCF: Squat Clean (OLY)CF: Push Press (3-3-3-3-3)CF: Deadlift (5-5-5)Extra: Metcon (Time)Three Rounds 3 Bar Muscle ups 6 Chest to Bar Pull ups 9 Pull ups 40m Prowler 80kg
Wed 190717
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)How many rounds in 20 minutes of: Walking lunge 50 ft. 5 Handstand push-upsCF: Clean and Jerk (1-1-1-1-1)OLY: Front Squat (3-3-3-3-3)OLY: Shoulder Press (5-5-5-5-5)
Tue 180717
CrossFit Effects - CrossFitCF: Metcon (Time)For time: 30 Pull-ups - 60 Squats 25 Pull-ups - 50 Squats 20 Pull-ups - 40 Squats 15 Pull-ups - 30 Squats 10 Pull-ups - 20 Squats 5 Pull-ups - 10 SquatsCF: Back Squat (5-5-5-5-5)Extra: Metcon (Time)Three rounds 1 Peg Board 3 Muscle ups 9 Snatch 135lbs
Monday 170717
CrossFit Effects - CrossFitCF: Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsCF: Snatch Pull (3-3-3-3-3)OLY: Snatch (1-1-1-1-1)OLY: Overhead Squat (3-3-3-3-3)
Sat 150717
CrossFit Effects - CrossFitPart: Metcon (Time)50 T2B - Deadlift Hold 135/95lbs 40 Clean & Jerk 135/95lbs - Ring Support Hold 30 C2B Pull Up - Wall Walk Hold 20 Burpees - Plank 10 Rope Climbs - Farmers Carry 32/24kg Pair 200mCF: Clean and Jerk (3-2-2-1-1-1)
Fri 140717
CrossFit Effects - CrossFitCF: Metcon (Time)Row 1000 meteres 50 Kettbell swing 1.5 pood 25 Sit-ups Row 750 meters 40 Kettlebell swing 1.5 pood 20 Sit-ups Row 500 meters 30Kettlebell swing 1.5 pood 15 Sit-upsCF: Snatch Balance (3-2-2-1-1-1)Oly: Snatch (1-1-1-1-1)