Mon 240820
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Metcon (Time)Five Rounds 25 Double Under 20 Wall Ball 15 GHD Sit UpOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Fri 280820
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsOLY: Overhead Squat (3-3-3-3-3)OLY: Snatch Pull (3-3-3-3-3)
Sat 220820
CrossFit Effects - CrossFitPart: Metcon (Time)10 Rounds 200m Shuttle Run 10 Snatch 43/30kg 10 OHS 10 Clean & Jerk
Fri 210820
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)5 Rounds 3 Muscle up 9 Thruster 95lbs 20 GHD Sit Up Rx+ 135lbsOLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Thur 200820
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)Five Rounds 20m Prowler 140kg 20 Cal Echo Rest 2min
Wed 190820
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 5 Snatch 43/30kg 5 Bar Facing Burpee 100m Shuffle Run Rx + 61/43kgOLY: Hang Clean (1-1-1-1-1)OLY: Push Jerk (1-1-1-1-1-1)