Mon 040618
CrossFit Effects - CrossFitCF: Hang Snatch (1-1-1-1-1)CF: Metcon (Time)Three rounds 50 Box Jump 15 Handstand Push up 15 Squat Clean 95lbsOly: Snatch Balance (3-2-2-1-1-1)
Sat 020618
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD Three Rounds 20 HSPU - Handstand Hold 20 Pull ups - Hang 20 Front Squat 95/65lbs - Front rack Hold 100 Double unders - Plank
Fri 010618
CrossFit Effects - CrossFitCF: Metcon (Time)Five rounds 15 Handstand Push up 30 Alt DB Snatch 60 Double UndersCF: Snatch Pull (3-3-3-3-3)OLY: Snatch (1-1-1-1-1-1)
Thur 310518
CrossFit Effects - CrossFitCF: Bench Press (1-1-1-1-1)CF: Back Squat (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Extra: Metcon (Time)30-20-10 DB Snatch 32.5kg 30" Box Jump
Wed 300518
CrossFit Effects - CrossFitCF: Front Squat (3-3-3)Achieve 3 sets of 3 at 80 - 85% of 1RMCF: Metcon (AMRAP - Rounds and Reps)EMOM 20 min 9 Thrusters 95/65lbs 3 Bar facing burpeesOly: Hang Clean (3-2-2-1-1-1)
Tues 290518
CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5)Achieve 3 sets at 75 - 80% of 1RMCF: Metcon (Time)Three rounds 50 Push ups 25 Deadlift 110/75kg 50 Box JumpExtra: Metcon (Time)21-15-9 DB Clean & Jerk 50/35lbs DB Lunge (@ Shoulders in meters)