Sat 310318
CrossFit Effects - CrossFitPART: Metcon (Time)Partner WOD Three Rounds Run 200m Synco 25 Squats 20 Sit ups 15 Push ups 10 Pull ups 5 Burpees Rest 3 minutesPart: Metcon (Time)Partner Wod 30-20-10 C&J 135lbs 15-10-5reps Muscle ups
Fri 300318
CrossFit Effects - CrossFitCF: Metcon (Time)20 DB Hang Clean & Press 20kg(singleDB) Run 200m 20 Alt DB Snatch Run 200m 10 DB Thruster (L) 10 DB Thruster (R) Run 200m Rest 3 minutesCF: Overhead Squat (3-3-3)80-85% of 1rmCF: Metcon (Time)9-7-5 Bar Muscle up T2B Snatch 135lbs
Thur 290318
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Power Clean (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)extra: Metcon (AMRAP - Reps)Three Rounds 20 Cal Row Rest 1 min 18 Cal Ski Erg Rest 1 min
Wed 280318
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 15 GHD Sit Ups 9 Squat Snatch 95lbs (Rx+135lbs) 1 Rope ClimbCF: Front Squat (3-2-2-1-1-1)Achieve a 1 Rep MaxExtra: Metcon (AMRAP - Rounds and Reps)12 Minutes AMRAP 15 Pull up (C2B Rx +) 20 Alt DB Snatch 20 Alt Pistol SquatsOLY: Clean and Jerk (1-1-1-1-1)
Tues 270318
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3 Deadlift 225lbs Bench Press 155lbs 50 Double Unders Rest 3 minutesCF: Push Press (3-3-3-3-3)Working to a 3 rep max effortCF: Metcon (Time)21-18-15-12-9-6-3reps T2B Bar Facing BurpeeExtra: Metcon (Time)3 Legless Rope Climbs 15m Handstand Walk 2 Legless Rope Climbs 10m Handstand Walk 1 Legless Rope Climb 5m Handstand Walk
Mon 260318
CrossFit Effects - CrossFitCF: Metcon (Time)21-15-9 HSPU C2B Pull ups Rest 2 minutesCF: Hang Snatch (3-2-2-1-1-1)CF: Metcon (Time)21-15-9reps x2 Box Jumps 24" Thrusters 95lbsOLY: Snatch Balance (1-1-1-1-1)