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)
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)
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)
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
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)
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
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)