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

From the Blog

January 20, 2016

STRENGTH: Front or Back Squat 8 x 50%, 6 x 60%, 4 x 70%, (2 x 80-90%) x 3 sets

WOD: 5 rounds, for time,

20 x wall balls

10 x hand release push ups

5 x toes to bar

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OLYWOD (powerlifting day)

STRENGTH: 1) bench press 5 x 4-6 reps

2) DB floor press 3 x 8-10 reps

3) ring dips 3 x 8-10 reps

WOD: Complete the following for time,

10 x box jump

15m overhead walking lunge

20 x toes to bar

10 x box jump

15m front rack walking lunge

20 x toes to bar

10 x box jump

15m back rack walking lunge

20 x toes to bar

SAM_4600

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