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

From the Blog

September 14, 2016

SKILL: Pistol – progressions

3 sets of 10 total reps – alternate legs

WOD: 21-15-9

wall balls

deadlift

toes to bar

Image result for olympic lifting silhouette

OLYMPIC WOD

STRENGTH: squat snatch 3x3x3x3 @ 80% of 1 RM

Squat clean 3x3x3x3 @ 80% of 1 RM

Good mornings 8x8x8x8 @ 30% of 1 RM of BACK SQUAT

METCON: 6 minute AMRAP, work up by 3’s each round

3 x power snatch

3 x chest to bar

We LOVE Junk Yard Dog!!!!!

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