May 6, 2015

STRENGTH: Strict Press + Break Bonus,

Complete 50 x STRICT press, every time you break, run 200 m 

WOD: AMRAP 12:00

4 x push press 

8 x back squats 

12 x box jumps

OLYMPIC LIFTING

Mins 0 – 2: 10 Pull Ups + Snatch Complex, rest remaining
Mins 2 – 4: 10 Push Ups + Clean Complex, rest remaining
Mins 4 – 6: 10 Pull Ups + Snatch Complex, rest remaining
Mins 6 – 8: 10 Push Ups + Clean Complex, rest remaining

Mins 8 – 10: 10 Pull Ups + Snatch Complex, rest remaining

Mins 10-12: 10 Push Ups + Clean Complex, rest remaining

*Snatch complex = 1 x high hang power snatch + 2 x power snatch

**Clean and jerk complex=1 x high hang power clean + 2 x power cleans

(use same weight for both complexes)

WOD: 7 min AMRAP

7 x ball slams

7 x toes to bar

 

 

 

Summer’s right around the corner…what are your kids going to do to stay in shape? FallOut CrossFit offers a high quality training program for our area’s youth! Summer sign ups now available. Check out www.falloutcrossfit.com for session dates and times!