Fri 150618
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Three Rounds 15 HSPU 20 T2B 50 Box JumpOLY: Snatch (1-1-1-1-1)
Wed 130618
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)Run 600m 12-9-6-3reps Muscle ups (Run 200m every break) Clean & Jerk 135lbs Run 600 Scaled MU no Run Scaled C2B & DipOLY: Hang Clean (3-2-2-1-1-1)OLY: Push Jerk (3-2-2-1-1-1)
Tue 120618
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 5 Snatch 95lbs 3 Bar facing burpeesPause Back SquatSquat t crest of the hip below the knee, hold depth for approx 3 sec then stand to knee and hip extension
Mon 110618
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)20 Pull ups 20 T2B 20 Burpees 20 Push ups 20 Box Jump 20 Alt Pistol Squats 20 Hip Ext 20 Cal RowOLY: Snatch (1-1-1-1-1)
Sat 090618
CrossFit Effects - CrossFitPart: Metcon (Time)800m Run(200m Swap) or 1000m Row(250m Swap) 100 Pull ups 100 Double Unders 100 Thruster 95lbs 800m Run(200m Swap) or 1000m Row(250m Swap) 100 Deadlift 225lbs
Fri 080618
CrossFit Effects - CrossFitCF: Metcon (Time)3 rounds 30 Wallball 30 Push ups 30 GHD Sit upsCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)3 rounds 30 Wallball 30 Push ups 30 GHD Sit upsOLY: Snatch (1-1-1-1-1)