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

From the Blog

March 15, 2017

STRENGTH: EMOM for 5 minutes complete,
Strict Shoulder Press x 2 reps

Immediately followed by…

EMOM for 5 minutes complete,

Push Press x 2 reps

(Athletes should add approx. 30% more weight when moving to push press)

WOD: 5 rounds for time,

6 x pull ups

12 x box jumps

18 x wall balls

Image result for olympic lifting silhouette 

OLYWOD

STRENGTH:

A) Pause front squat x 3 reps x 5 sets

Follow the tempo – 3 second descent, and a 3 second pause in the bottom position.

B) 2 x clean lift-offs + 1 x power clean, every 2 minutes for 8 sets

The clean lift-off should emphasize the 1st portion of the pull. Pull from the floor stopping at high shin to pause before lowering back to the floor. Repeat repetition without losing engagement.

WOD: 6 minute AMRAP

3 x chest to bar pull ups

5 x burpees

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