Tue 310718
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20 Minute AMRAP 10 Alt Pistol Squats 8 T2B 6 HSPUExtra: Metcon (Time)20-18-16-14-12 HSPU Weighted Pistol Squat
Mon 300718
CrossFit Effects - CrossFitCF: Metcon (Time)50 Double Unders 9 Clean & Jerk 135lbs 9 C2B Pull Up 50 Double Unders 12 Clean & Jerk 12 C2B Pull ups 50 Double Unders 15 Clean & Jerk 15 C2B Pull ups 50 Double UndersCF: Sots Press (3-2-2-1-1-1)Snatch Grip Overhead Squat PressOLY: Hang Snatch (1-1-1-1-1)
Fri 270718
CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Five rounds 15 Deadlift 135lbs 12 Power Clean 9 Push PressOLY: Snatch (1-1-1-1-1)
Thur 260718
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1)CF: Front Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)3 Rounds Flying Pull up Bar 3 Bar Muscle ups 20m Prowler
Wed 250718
CrossFit Effects - CrossFitCF: Metcon (Time)20 DB Single Arm OH Lunge 20/10kg 2 Muscle Ups 18 DB Single Arm OH Lunge 4 Muscle Ups 16 DB Single Arm OH Lunge 6 Muscle Ups 14 DB Single Arm OH Lunge 8 Muscle Ups 12 DB Single Arm OH Lunge 10 Muscle Ups 10 DB Single Arm [...]
Tue 240718
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)21-18-15-12-9-6-3reps DB Thrusters 20/10kg Burpee Toes 2 BarExtra: Metcon (Time)3rounds 1 Legless Rope Climb 10m Handstand Walk