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

From the Blog

July 1, 2015

STRENGTH/ENDURANCE: 3 rounds – 500 m row, then 10 x Turkish Get Up w/sandbag

WOD: “Tabata Gone Bad”

Double Unders 

Wall Balls

Row (cals)

Jumping Lunges

Complete a FULL Tabata for each movement. Rest 60 seconds after each Tabata. Score is TOTAL number of reps for ALL movements.

OLYWOD

SKILL/STRENGTH: Snatch Drop – Behind the neck jerk w/snatch grip – focus on full squat and focus on footwork and quickness. 4 sets of 3 reps (without putting bar down). In between sets, 3 x box jump overs to high box jump

WOD: 3 rounds, for time,

3 x high hang power snatch 

6 x OH squat 

9 x burpee

12 x box jump 

SAM_4343

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