FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

September 24, 2014

STRENGTH: snatch grip push press 3-3-3-3

WOD: For total reps,

4:00 minutes,

200 m run

AMRAP box jumps 

(1 min rest)

4:00 minutes,

200 m run

(1 min rest)

AMRAP KB swings 

4:00 minutes,

200 m run

AMRAP front squats 

OLYWOD

SKILL: 25 x pvc squat snatch

STRENGTH: power snatch 5  x 3 @ 40%, 3 x 3 @ 50%, 3 x 2 @ 60%

WOD: 5 rounds for time,

5 x handstand push ups

10 x sumo deadlift high pull

20 x Russian medball twists

 

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