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

From the Blog

March 30, 2016

SKILL/STRENGTH: 3 rounds, for quality

Min 1 – 15 x KB swings

Min 2 – 15 x box jumps

Min 3 – 15 x toes to bar/knees to elbow

WOD: Using a 16 minute running clock,
800 M run as Buy-In
+
Remaining time AMRAP of:
10 x Thrusters
10 x Hand release push ups
10 x Plated Lunges

STRENGTH: 1) 2 position snatch (1 from hang, 1 from floor) – (70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1) x 2 waves.

2) Snatch high pulls: (elbows high and outside)  – 85%x3, 90%x3x2 sets

WOD: 5 rounds for time,

5 x power snatch

10 x box jumps

 

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