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

From the Blog

March 10, 2015

STRENGTH:

1) squat clean “clusters” @ 85-90%, 4 X 3 (1-1-1)
– complete 4 sets of 3 reps, heavy and/or build
– rest 10-15 seconds between singles
– rest 2 minutes between sets

“Clustering” refers to the rest-pause method where you use a heavy load and do single reps with short rest intervals. Cluster training is a form of weighted interval training that maximizes the strength and cell volume training effect in the same workout session

2) Prowler sled pushes – work in pairs x 4

 

WOD: 7 minute AMRAP

7 x wall balls 

7 x hand release push ups (Rx, knees, knees)

7 x kettle bell swings 

 

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