Tues 080518
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)80-85% for 3setsCF: Metcon (Time)Four Rounds 30 Pistol Squats 15 Power Clean & Jerk 135lbsExtra: Metcon (Time)Five Rounds 8 DB Snatch 45/32.5kg 25m Farmers Carry DB Pairs
Mon 070518
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 50 Box Jump 40 KB Swing 24kg 30 Sit ups 20 Pull upsCF: Push Press (5-5-5-5-5)3 sets @75%OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 050518
CrossFit Effects - CrossFitP1: Metcon (Time)12 C2B Pullups (Synco) 36 KB Swings 24kg 15 C2B Pullups (Synco) 45 KB Swings 18 C2B Pullups (Synco) 54 KB SwingsP2: Metcon (Time)Partner WOD 42 - 30 -18 Thrusters [...]
Fri 040518
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 50 Wall Ball 50 Sit ups 400m RunCF: Bench Press (3-3-3)85-90% of 1RMOLY: Hang Snatch (3-2-2-1-1-1)
Thur 030518
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Xtra: Metcon (Time)21-15-9 Muscle up Snatch 135lbs
Wed 020518
CrossFit Effects - CrossFitCF: Front Squat (5-5-5-5-5)At approx 75-80% of 1RMCF: Metcon (Time)Run 400m 15 Deadlfts 225lbs 15 HSPU Run 200m 12 Deadlifts 12 HSPU Run 200m 9 Deadlifts 9 HSPU Run 400mOLY: Clean and [...]
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