Mon 110618
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)20 Pull ups 20 T2B 20 Burpees 20 Push ups 20 Box Jump 20 Alt Pistol Squats 20 Hip Ext 20 Cal RowOLY: Snatch (1-1-1-1-1)
Sat 090618
CrossFit Effects - CrossFitPart: Metcon (Time)800m Run(200m Swap) or 1000m Row(250m Swap) 100 Pull ups 100 Double Unders 100 Thruster 95lbs 800m Run(200m Swap) or 1000m Row(250m Swap) 100 Deadlift 225lbs
Fri 080618
CrossFit Effects - CrossFitCF: Metcon (Time)3 rounds 30 Wallball 30 Push ups 30 GHD Sit upsCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)3 rounds 30 Wallball 30 Push ups 30 GHD Sit upsOLY: Snatch (1-1-1-1-1)
Thur 070618
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1)CF: Back Squat (3-3-3)CF: Deadlift (5-5-5)Extra: Metcon (AMRAP - Rounds and Reps)12 Minutes 3 Bar Muscle Ups 6 DB Thrusters 50lbs 9 Box Jumps 30"
Tue 050618
CrossFit Effects - CrossFitCF: Push Press (3-3-3)Achieve 3 sets of 3 at 80-85%CF: Metcon (Time)21-15-9 Snatch 135lbs Pull ups Pistol Squats (Each Leg)Extra: Metcon (Time)Five rounds 20m Sled Push 80kg 10 Pistol Squats 16kg
Wed 060618
CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 15 KB Swings 32/24kg 15 Deadlift 100/70kgFront Squat (3-3-3)Achieve 3 sets of 3Squat Clean