Wed 220818
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)Three Rounds 100 Double unders 15 Power Clean & Jerk 135lbs 25 GHD Sit upsOLY: Hang Clean (1-1-1-1-1)
Tue 210818
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5)CF: Metcon (Time)Three Rounds 100 Double unders 15 Power Clean & Jerk 135lbs 25 GHD Sit upsExtra: Metcon (Time)3 Rope Climb 15 Thrusters 135lbs 2 Rope Climb 12 Thrusters 1 Rope 9 Thrusters
Mon 200818
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)AMRAP 20min 5 Bar Muscle ups 9 Snatch 135lbsOly: Snatch (1-1-1-1-1)
Sat 180818
CrossFit Effects - CrossFitPart: Metcon (Time)Three rounds 30 Pull ups - Hang 30 Push ups - Prone Hold 60 T2B - Hang 60 Squats - Squat Hold
Fri 170818
CrossFit Effects - CrossFitCF: Metcon (Time)21-15-9 Snatch 95lbs OHS 3 Rope ClimbsCF: Hang Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3-3-3)Extra: Back Hip Ext3 Sets Max Reps
Thur 160818
CrossFit Effects - CrossFitCF: Push Press (1-1-1)CF: Squat Clean (1-1-1)CF: Back Squat (1-1-1)Extra: Metcon (Time)15 Bar Muscle Ups 21 HSPU on 2x 45lb Plates each hand 15 Pistols Squats L 16kg 15 Pistol Squats R 16kg 21 Burpee Box Jump Over @24"