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

From the Blog

April 27, 2016

STRENGTH: 3 rounds, for quality

10 x DB split squats, ea leg

10 x Dips

10 x 2 ct flutter kicks

WOD: As Many Rounds as Possible in 12 Minutes:
30 x Squats
20 x Weighted Situps
10 x Push press
5 x Burpees

OLYWOD

STRENGTH: 1) Every 90 seconds, for 10 rounds,

1 x high hang squat clean + 3 x front squats

2) Jerk 3-3-3

WOD: For max reps, 5:00 min to complete,

100 x double unders , then,

Max # power cleans – athlete selects weight

(score is total reps x weight lifted) (ie: 25 reps total x 115 lb = 2,875)

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