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

From the Blog

October 19, 2016

STRENGTH: EMOM for 10 rounds,

2 x strict press @ 70% + 6 x hand release push ups

WOD: For 3 rds, resting 1 min between, complete as many rounds and reps as possible in 4 minutes of,
10 x Push Presses

15 x Kettlebell Swings
20 x Box Jumps

*pick up exactly where you left off from prior round

lifter

STRENGTH:

1) Complete 5 sets, every 1:30 – 3 position snatch: floor, right above knee, high hang, in  that order.  Work up in weight as you go.

2) Halting snatch pulls: Floor to mid thigh….pause 2 sec., return to floor x 2 + 1 x floor to mid thigh w/pause, then explode to power snatch finish position.  3 sets total.  Medium to heavy weight. Again on the 1:30.

WOD: AMRAP 6:00

7 x pull ups

9 x box jumps

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