Wed 290818
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20 min AMRAP 30 Double Under 5 Clean & Jerk 155/105lbsCF: Bench Press (3-3-3)3 Sets of 3 @85-90% of 1 RMOLY: Clean and Jerk (1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Tues 280818
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 20m DB Walking Lunges 20/10kg 20 Alt DB Snatch 10 T2BCF: Deadlift (5-5-5)3 Sets of 5 @ 80% of 1 RMExtra: Metcon (Time)Run 400m 18 Muscle ups (Every break run 200m) Run 400m 12 Muscle Ups (Every Break Run 200m) Run 400m 9 Muscle Ups (Every Break Run [...]
Mon 270818
CrossFit Effects - CrossFitCF: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsOly: Snatch (1-1-1-1-1)
Sat 250818
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD Run 800m Swap Every 200m 40-30-20-10reps Bar Facing Burpee Thrusters Run 800m Swap Every 200m
Fri 240818
CrossFit Effects - CrossFitCF: Weighted Pull-ups (3-2-2-1-1-1)CF: Metcon (Time)Three rounds 20 Wall Ball 20 Box Jump 20 Push upsOly: Snatch (1-1-1-1-1)
Thur 230818
CrossFit Effects - CrossFitCF: Bench Press (1-1-1-1-1)CF: Front Squat (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Extra: Metcon (Time)x3 rounds 10m Handstand walk 15 HSPU 20 Alt Pistol Squats