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

From the Blog

April 1, 2015

SKILL: Double unders – 10 minutes of work

WOD: For time,

Round #1,

1000 m row 

10 x power cleans 

200 m run 

Round #2,

700 m row 

10 x power cleans

600 m run

Round #3,

400 m row

10 x power cleans

1000 m run

Olympic Lifting WOD

Burgener Drill – emphasis on snatch drop and foot placement

STRENGTH: 12 min EMOM – every 4 minutes add weight

3 x squat cleans – get all the way down!

WOD: 10 min AMRAP

10 x squat cleans 

10 x box jumps

 

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