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

From the Blog

June 24, 2015

STRENGTH: Power snatch 3 x 5 @ 70% – focus on touch and go

WOD: 3 rounds for time,

400 m run 

15 x box jumps 

10 x alternating kettle bell snatch 

OLYWOD

STRENGTH:

A) 2 pos cleans: first rep is from the floor, 2nd rep is from hang position (launch/mid thigh).  Work up to 65% x 1+1×2, 70%x1+1×3  

B) work up to 5 x singles jerk @ 70%

WOD: For time,

20 x clean and jerk 

50 x sit ups

15 x clean and jerk

50 x sit ups

5 x clean and jerk

SAM_4334_2

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