Sat 210718
CrossFit Effects - CrossFitPart: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 20 min Synco 8 Thrusters 95/65lbs 6 Pull ups 4 Bar Facing Burpees
Fri 200718
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3)CF: Metcon (Time)Three Rounds 10 Clean & Jerk 61/43kg 25 KB Swing 24/16kg 50 Double undersOLY: Snatch (1-1-1)
Thursday 190718
CrossFit Effects - CrossFitCF: Bench Press (1-1-1)CF: Clean (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)Five Rounds 3 Muscle ups 5 Squat Snatch 155lbs
Wed 180718
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 15min 3 Snatch 135lbs 3 OHSOly: Hang Clean (1-1-1)
Tue 170718
CrossFit Effects - CrossFitCF: Deadlift (3-3-3)CF: Metcon (Time)Three Rounds 21 Deadlift 225/155lbs 15 HSPU 9 Box Jump 30"/24"Extra: Metcon (No Measure)Conducted Slow and Control Five Rounds 5 Strict T2B 5 Strict HSPU 5 Skin the Cat
Mon 160718
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)Amrap 20min 12 Push Press 95lbs 10 Lunge Front Rack 8 Thrusters 6 Bar Facing BurpeeCF: Back Squat (3-3-3)OLY: Hang Snatch (3-2-2-1-1-1)