Wed 180718
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1)CF: Metcon (AMRAP - Rounds and Reps)EMOM 15min 3 Snatch 135lbs 3 OHSOly: Hang Clean (1-1-1)
Tue 170718
CrossFit Effects - CrossFitCF: Deadlift (3-3-3)CF: Metcon (Time)Three Rounds 21 Deadlift 225/155lbs 15 HSPU 9 Box Jump 30"/24"Extra: Metcon (No Measure)Conducted Slow and Control Five Rounds 5 Strict T2B 5 Strict HSPU 5 Skin the Cat
Mon 160718
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)Amrap 20min 12 Push Press 95lbs 10 Lunge Front Rack 8 Thrusters 6 Bar Facing BurpeeCF: Back Squat (3-3-3)OLY: Hang Snatch (3-2-2-1-1-1)
Fri 130718
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 25 Wall Ball (200m Run every Break) 9 Clean & Jerk 135/95lbsOLY: Snatch (1-1-1-1-1)CF: Snatch Pull (3-3-3)
Thur 120718
CrossFit Effects - CrossFitCF: Push Press (1-1-1)CF: Back Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)3 Strict Muscle ups 20 Pistol Squats 2 Strict Muscle ups 20 Pistol Squats 1 Strict Muscle up 20 Pistol Squats
Wed 110718
CrossFit Effects - CrossFitCF: Paused Front Squat (3-2-2-1-1-1)Achieve a 1 rep Max EffortCF: Metcon (AMRAP - Rounds and Reps)Amrap 20 min 3 Muscle ups 6 HSPU 12 Pistol Squats (Rx + HSPU 6")Oly: Clean and Jerk (1-1-1-1-1)