Tue 140720
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Metcon (Time)7 Muscle Up 21 Thruster 5 Muscle Ups 15 Thrusters 3 Muscle ups 9 Thrusters Men 43kg Women 30 MM 38 WM 25Xtra: Metcon (Time)50,40,30,20,10reps Cal Echo Box Jump
Mon 130720
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 8 HSPU 10 T2B 25 Double UnderOLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Sat 110720
CrossFit Effects - CrossFitPart: Metcon (Time)Three Rounds 20 Push Jerk 40 Clean 60 Deadlift 80 Double Unders (M60 / W43kg) MM50 / MW35kg)
Fri 100720
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOLY: Snatch (1-1-1-1-1)OLY: Overhead Squat (3-2-2-1-1-1)
Thur 090720
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)CF: Front Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: CrossFit FX Complex (Weight)1 Rep of Each (no dropping the Bar) Deadlift Power Clean Front Squat Push Jerk
Wed 080720
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Metcon (Time)Three Rounds 9 Snatch 12 OHS 15 Burpee M 135lbs W 95lbs MM 115lbs MW 77lbsOLY: Push Press (3-2-2-1-1-1)OLY: Hang Clean (1-1-1-1-1)