Fri 130418
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)21-15-9 HSPU Squat Clean135lbsCF: Metcon (Time)Three Rounds 12 Burpee Box Jump 24" 15 T2BOLY: Snatch (1-1-1-1)
Thurs 120418
CrossFit Effects - CrossFitExtra: Metcon (Time)9-7-5reps DB Squat Clean Thrusters 50lbs Muscle upsCF: Bench Press (3-3-3)80 - 85% all 3 SetsCF: Front Squat (3-2-2-1-1-1)Achieve a 1 Rep MaxCF: Deadlift (3-3-3-3-3)80-85% for all 3 Sets
Wed 110418
CrossFit Effects - CrossFitCF: Push Jerk (3-2-2-1-1-1)Achieve a 1 Rep MaxCF: Metcon (Time)50 Double Unders 50 Pull ups 50 Double Unders 50 Push ups 50 Double Unders 50 Box Jumps 50 Double UndersOLY: Hang Clean (3-2-2-1-1-1)
Tue 100418
CrossFit Effects - CrossFitCF: Deadlift (5-5-5-5-5)70-75% for all 5 setsCF: Metcon (Time)Five Rounds Run 400m 9 Burpees 15 KB Swing 24/16kgExtra: Metcon (Time)Ski Erg 15 Cal 1 Flying Pull up Bar Ski Erg 12 Cal 2 Flying Pull up Bar Ski Erg 9 Cal 3 Flying Pull up Bar
Mon 090418
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Metcon (Time)3 Rounds 9 Muscle Ups 9 Thrusters 95lbs (Rx+135lbs) 50 Double UndersOLY: Snatch Pull (3-3-3-3-3)
Sat 070418
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)AMRAP 30min 15 Clean & Jerk135/95lbs 15 Pull up 250 Row Rx + C2B