Thur 310518
CrossFit Effects - CrossFitCF: Bench Press (1-1-1-1-1)CF: Back Squat (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Extra: Metcon (Time)30-20-10 DB Snatch 32.5kg 30" Box Jump
Wed 300518
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)Achieve 3 sets of 3 at 80 - 85% of 1RMCF: Metcon (AMRAP - Rounds and Reps)EMOM 20 min 9 Thrusters 95/65lbs 3 Bar facing burpeesOly: Hang Clean (3-2-2-1-1-1)
Tues 290518
CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5)Achieve 3 sets at 75 - 80% of 1RMCF: Metcon (Time)Three rounds 50 Push ups 25 Deadlift 110/75kg 50 Box JumpExtra: Metcon (Time)21-15-9 DB Clean & Jerk 50/35lbs DB Lunge (@ Shoulders in meters)
Mon 280518
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsOLY: Snatch (1-1-1-1-1)CF: Overhead Squat (3-3-3)Achieve a 3 rep max
Sat 260518
CrossFit Effects - CrossFitPart: Metcon (Time)Synco Three rounds 9 Clean & Jerk 135/95lbs 15 KB Swings 24/16kg 21 Sit ups Row 250 each
Fri 250518
CrossFit Effects - CrossFitCF: Sots Press (5-3-3-1-1-1)Snatch Grip Overhead Squat PressCF: Metcon (Time)3 Rounds 100 Double Unders 25 Push ups 25 Pull ups 25 Toes 2 BarsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3)