Fri 220618
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3)At 80-85% 0f 1RMCF: Metcon (Time)3-6-9-12-15-18-21 Thruster 95lbs Pull upOLY: Snatch (3-2-2-1-1-1)
Thur 210618
CrossFit Effects - CrossFitCF: Bench Press (1-1-1)CF: Back Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (AMRAP - Rounds and Reps)AMRAP 12minutes 3 Burpee Bar Muscle Up 10 Alt DB Snatch 32.5/20kg
Wed 200618
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)80-85% of 1RMCF: Metcon (Time)50-40-30-20-10 Push ups Sit ups Squats Double UndersOLY: Clean and Jerk (1-1-1-1-1)
Tues 190618
CrossFit Effects - CrossFitCF: Push Press (3-3-3)At 80-85% of 1RMCF: Metcon (Time)Three Rounds 9 Deadlift 125/90kg 21 Wall Ball (Rx+200m Run every Break)Extra: Metcon (Time)Three Rounds 30m Prowler 80/60kg 5 Bar Muscle Ups 15 Snatch 95/65lbs
Mon 180618
CrossFit Effects - CrossFitCF: Bench Press (3-3-3)At 80-85%CF: Metcon (AMRAP - Rounds and Reps)AMRAP 15min 9 DB Burpee Thruster 20/10kg 12 C2B Pull ups 15 GHD SitupsOLY: Hang Snatch (1-1-1-1-1)
Sat 160618
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 50-40-30-20-10 Wall Ball Push ups Burpee Box Jump 24/20" Pistol Squats Buy out Row 1000m