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

From the Blog

October 12, 2016

STRENGTH: 3 rounds – HEAVY tire flips

10 x jump in/jump out, rest as necessary between sets

WOD: 4 rounds for time,

15 x hang power cleans

10 x burpees

10 x pull ups

 Image result for olympic lifter silhouette

OLYWOD

STRENGTH: Snatch grip high pulls + High tire/Box jumps, 3 x 5 reps

SKILL:  Squat snatch @ 65% of 1 RM

5 sets of, 2 x high hang squat snatch + 1 x floor

*hold in squat position for a count of “2”

*work on quickness and speed to get under the bar

*rest only about 60 seconds between sets

WOD: 7 min AMRAP

6 x squat snatches

15 x  double unders

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