Tues 100320
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)CF: Metcon (Time)Five Rounds 3 Muscle Ups 6 Thruster 135lbs 9 KB Swings 2 Pood 30 Double UndersXtra: Metcon (Time)5 Rope Climb 50 Cal Echo 4 Rope Climb 40 Cal Row 3 Rope Climb 30 Cal Ski
Mon 090320
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)3 rounds 21 Deadlift 225/155lb 15 Box Jump Over 24/20" 9 Clean 135/95lbsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 070320
CrossFit Effects - CrossFitPart: Metcon (Time)50-40-30-20-10reps Cal (Row,Bike or Ski) Snatch 95lbs Push Press 95lbs SDLHP 95lbs
Fri 060320
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)12-9-6-3reps Muscle Ups Clean & Jerk 135lbs Bar Facing BurpeeOLY: Hang Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Thur 050320
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3-3)CF: Front Squat (3-3-3-3-3)Xtra: Metcon (Time)3 Rounds 15m Hand Walk 10 Clean & Jerk 135lbs 5m Front Rack LungeCF: Deadlift (3-3-3-3-3)
Wed 040320
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1-1)CF: Metcon (Time)21-15-9reps HSPU Thruster 43/29kg T2B Run 200mOLY: Clean (1-1-1-1-1-1)OLY: Paused Front Squat (1-1-1-1-1-1)