Tues 180820
CrossFit Effects - CrossFitCF: Front Squat (3-3-3-3-3)CF: Metcon (Time)33-27-21-15-9-3reps Pull up Clean & Jerk 43/30kg Rx + 61/43kgXtra: Metcon (Time)9-7-5-3-1 Muscle Up Rope Climb
Mon 170820
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 5 HSPU 5 T2B 5 Deadlift 84/61kg Rx + 100/70kgOLY: Snatch (1-1-1-1-1)OLY: Overhead Squat (3-2-2-1-1-1)
Sat 150820
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 40,30,20,10reps Clean & Jerk 43/30kg T2B Box Jump
Fri 140820
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-1-1-1-1)CF: DG (AMRAP - Rounds and Reps)10-Minute AMRAP: 8 Toes-To-Bar 8 Dumbbell Thrusters, 35# 12 Dumbbell Walking Lunges, 35#In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012To learn more about DG click hereOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Thur 130820
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Front Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (AMRAP - Rounds and Reps)Amrap 7min 9 Thrusters 95lbs 10 Steps Front Rack Lunge
Wed 120820
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Metcon (Time)33,27,21,15,9,3reps Box jump KB Swing Push upOLY: Clean and Jerk (1-1-1-1-1)