Wednesday 150818
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)3x3 @80% of 1RMCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20minutes 8 Box Jump 30" 6 KB Swing 32kg 4 Muscle upOLY: Clean and Jerk (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Deadlift (3-3-3-3-3)3x3 @80% of 1RMCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20minutes 8 Box Jump 30" 6 KB Swing 32kg 4 Muscle upOLY: Clean and Jerk (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)CF: Front Squat (3-3-3)CF,CF: Metcon (Time)9-7-5-3-1reps Squat Clean Thrusters 135lbs T2B Run 100m (Rx + 185lbs),CF: Metcon (Time)15-12-9 Snatch 135lbs 20m Prowler 90kg
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5)CF: Metcon (Time)Five Rounds 15 Pull ups 12 Thruster 95lbs 9 Burpee Box Jump Over 24"Oly: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Behind The Neck Jerk (1-1-1-1)CF: Metcon (Time)Three Rounds 10 Muscle ups 20 DB Single Arm Squat Clean Thrusters 20/10kg 60 Double UndersOLY: Snatch (1-1-1-1-1)
CrossFit Effects - CrossFitCF: Overhead Squat (1-1-1-1-1)CF: Snatch (1-1-1-1-1)CF: Snatch Grip Deadlift (1-1-1-1-1)Extra: Metcon (Time)10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Over 24" Bar Muscle ups
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 8 KB Swings 32kg 12 Handstand Push ups 16 GHD Sit upsCF: Push Jerk (1-1-1-1)OLY: Hang Clean (1-1-1-1-1)