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

From the Blog

September 30, 2015

SKILL: EMOM for 5 rounds – for quality, focus on explosiveness, no rebounding
5 x high box jumps

WOD: AMRAP 12:00
10 x DB thrusters 
10 x renegade rows 
20 x Double unders

OLYMPIC LIFTING

STRENGTH:

1) squat clean 3-3-3-3

2) jerk 3-3-3-3

3) bent over rows 5 sets x 6-8 reps

WOD: Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

Squat clean + thruster 

Box Jump

Toes to bar

SAM_4464

 

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