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

From the Blog

August 12, 2015

SKILL: Air Squat – Tabata style (lowest scoring round counts)

WOD: For time,

30 cal row 

30 x kettle bell swings 

30 x double unders

30 x dumbbell front squats

30 x toes to bar 

30 x dumbbell front squats

30 x double unders

30 x kettle bell swings

30 cal row

STRENGTH:

A) On the 2:00, for 6 sets,
Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean

Build as you go from the low to the high end of the prescribed range. Focus on maintaining good and consistent mechanics on the first and second pulls in each movement.

B) Split jerk 3 x 3

WOD: 7 minute AMRAP

7 x box jumps 

7 x hand release push ups 

7 x 2 ct flutter kicks

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