Thur 070618
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1)CF: Back Squat (3-3-3)CF: Deadlift (5-5-5)Extra: Metcon (AMRAP - Rounds and Reps)12 Minutes 3 Bar Muscle Ups 6 DB Thrusters 50lbs 9 Box Jumps 30"
Wed 060618
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 15 KB Swings 32/24kg 15 Deadlift 100/70kgFront Squat (3-3-3)Achieve 3 sets of 3Squat Clean
Tue 050618
CrossFit Effects - CrossFitCF: Push Press (3-3-3)Achieve 3 sets of 3 at 80-85%CF: Metcon (Time)21-15-9 Snatch 135lbs Pull ups Pistol Squats (Each Leg)Extra: Metcon (Time)Five rounds 20m Sled Push 80kg 10 Pistol Squats 16kg
Mon 040618
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Metcon (Time)Three rounds 50 Box Jump 15 Handstand Push up 15 Squat Clean 95lbsOly: Snatch Balance (3-2-2-1-1-1)
Sat 020618
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD Three Rounds 20 HSPU - Handstand Hold 20 Pull ups - Hang 20 Front Squat 95/65lbs - Front rack Hold 100 Double unders - Plank
Fri 010618
CrossFit Effects - CrossFitCF: Metcon (Time)Five rounds 15 Handstand Push up 30 Alt DB Snatch 60 Double UndersCF: Snatch Pull (3-3-3-3-3)OLY: Snatch (1-1-1-1-1-1)