Fri 130718
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 25 Wall Ball (200m Run every Break) 9 Clean & Jerk 135/95lbsOLY: Snatch (1-1-1-1-1)CF: Snatch Pull (3-3-3)
Thur 120718
CrossFit Effects - CrossFitCF: Push Press (1-1-1)CF: Back Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)3 Strict Muscle ups 20 Pistol Squats 2 Strict Muscle ups 20 Pistol Squats 1 Strict Muscle up 20 Pistol Squats
Wed 110718
CrossFit Effects - CrossFitCF: Paused Front Squat (3-2-2-1-1-1)Achieve a 1 rep Max EffortCF: Metcon (AMRAP - Rounds and Reps)Amrap 20 min 3 Muscle ups 6 HSPU 12 Pistol Squats (Rx + HSPU 6")Oly: Clean and Jerk (1-1-1-1-1)
Tue 100718
CrossFit Effects - CrossFitCF: Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightCF: Push Press (3-2-2-1-1-1)Extra: Metcon (Time)3 rounds 1 Peg Board 10m Handstand walk
Mon 090718
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3 Pull ups Box Jumps Sit upOly: Snatch Pull (3-3-3)
Sat 070718
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 200 Double unders 50-40-30-20-10 Deadlift 225lbs Clean & Jerk 135lbs Pull up Then 200 Double Unders