Wed 160518
CrossFit Effects - CrossFitCF: Paused Front Squat (3,2,2,1,1,1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 15min 3 Muscle ups 6 Snatch 95lbs 9 OHS Rx + 135lbsOLY: Push Jerk (3-3-3-3-3)OLY: Clean Pull (3-3-3-3-3)
Tue 150518
CrossFit Effects - CrossFitCF: Metcon (Time)Four rounds 50m Walking Lunge 15 Pull ups 30 Hip ExtXtra: Metcon (Time)3 Rounds 1 Peg Board 20 GHD Sit UpsCF: Back Squat (3-3-3)3 Sets of 3 @80-85%
Mon 140518
CrossFit Effects - CrossFitCF: Metcon (Time)Five rounds 9 Handstand Push Up 15 T2B 21 Box jump 24/20"CF: Overhead Squat (5-5-5)3 sets of 5reps @75-80%OLY: Snatch (1-1-1-1-1)
Sat 120518
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 50-40-30reps KB Clean & Press 24kg Burpee Pull up GHD Sit up
Fri 110518
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 30 Double Unders 9 Thrusters 95lbs 9 Pull ups (Rx + 135 & C2B)OLY: Snatch Balance (1-1-1-1-1-1)OLY: High-Hang Snatch (1-1-1-1-1-1)Off the blocks if preffered
Thur 100518
CrossFit Effects - CrossFitCF: Overhead Squat (1-1-1-1-1)1 rep MaxCF: Weighted Pull-ups (5-5-5-5-5)Achieve a 5 rep maxCF: Deadlift (5-5-5-5-5)3 Sets at 75 - 80% of 1RMExtra: Metcon (Time)9 Snatch 95lbs 15m OH Walking Lunge 12 Snatch 10m OH Walking Lunge 15 Snatch 5m OH Walking Lunge