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

From the Blog

November 30, 2016

STRENGTH: front squats 4 sets of 6 reps @ 75%

WOD: 3 rounds for time,

15 x sumo deadlift high pull

15 x medball sit ups

15 x cals on rower

OLYWOD

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MAINTENANCE: snatch grip high pull 4 sets x 6 reps. In between each set, complete 3 x high box jumps (no stepping into the jump).

STRENGTH: high hang squat snatch @ 75-85% 2 x 2 x 2 x 2

WOD: For time,

9 x snatch

9 x bar facing burpee

15 x snatch

15 x bar facing burpee

21 x snatch

21 x bar facing burpee

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