Tue 160620
CrossFit Effects - CrossFitCF: Back Squat (3-2-2-1-1-1)CF: Lynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsExtra: Metcon (Time)30 Cal Ski 9 Muscle Ups 20 Cal Echo 6 Muscle Ups 10 Cal Row 3 Muscle Ups
Mon 150620
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 3 Muscle Ups 7 Clean & Jerk 135lbs 100m Shuttle RunOLY: Hang Snatch (1-1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 130620
CrossFit Effects - CrossFitCF: Metcon (Time)Partner WOD Five Rounds 200m Farmers Carry 40 KB Swing 30 HSPU 20 BurpeeGZ: 12.6 (Time)Seven Rounds 7 HSPU 7 Burpee 7 Push Ups 7 V Sits 7 Sit ups 7 Tuck Jumps 7 Squats
Fri 120620
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)Five Rounds DB Complex 12 Deadlift 8 Clean 6 Squat 4 Push Jerk 50 Double UndersHome: GZ 12.5 (Time)10 Rounds Run 400m Rest 2:1 work Total timeOLY: Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Thur 110620
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)CF: Front Squat (3-3-3-3-3)CF: Deadlift (1-1-1-1-1)Home: GZ 12.4 (Time)Run 50m 50 Push Ups 50 Sit Up 50 Squat Run 100m 40 Push Ups 40 Sit Up
Wed 100620
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Metcon (Time)Three Rounds Run 400m 15 Snatch 15 BurpeeHome: GZ 12.3 (Time)Three rounds Run 400m 3 Wall Walks 15 Burpee