Fri 290618
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Run 600m/Row 750m 20 HSPU 15 Deadlift 225lbs 15 HSPU 10 Deadlift 225lbs 10 HSPU 5 Deadlift 5 HSPU Run 600m/Row 750mOly: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3)
Thur 280618
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)Achieve 1 rep maxCF: Push Press (1-1-1-1-1)Achieve a 1 rep maxCF: Back Squat (1-1-1-1-1)Achieve 1 Rep maxExtra: Metcon (Time)15 Snatch 95lbs 10m Front Rack Walking Lunge 12 Snatch 10m Front Rack Walking Lunge 9 Snatch 10m Front Rack Walking Lunge 6 Snatch 10m Front Rack Walking Lunge 3 Snatch [...]
Wed 270618
CrossFit Effects - CrossFitCF: Front Squat (3-2-2-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3 Bar Facing Burpee Snatch 95lbsOLY: Clean and Jerk (3-2-1-1-1-1)
Tue 260618
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)Achieve your best efort for 3 repsCF: Metcon (Time)Five Rounds 21 KB Swings 15 C2B Pull ups 9 DB Thrusters 50/35lbsExtra: Metcon (Time)3 Rounds 10m Handstand Walk 20 Alt DB Thrusters 50lbs
Mon 250618
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)3 Rounds 3 Rope Climbs 15 Bench Press 135lbs 20 Alt DB Snatch 32.5/20kgOly: Snatch (1-1-1-1-1)
Sat 230618
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 100 KB Swings 200 Push Ups 400m Farmer Carry 2x32kg KBs 200m Walking Lunge 100 GHD Sit ups