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

From the Blog

April 5, 2017

STRENGTH: Gymnastics 10 to 2 (10-8-6-4-2)

Complete 10 x dips (ring or scaled appropriately) + 10 x arch hollow kip swings on bar…then 8’s, 6’s, 4’s, 2’s.

WOD: Against a 20 minute running clock, complete as many rounds as possible of,

60 x Double Unders

20 x DB power cleans

Run 200 m 

(rest exactly 1 minutes)

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OLYMPIC WOD

STRENGTH: High Hang Squat Snatch

A) 5 sets x 3 reps @ 50% of 1RM Full Snatch

B) 12 mins to Max in Singles (work up from 50%)

WOD: For time 30-20-10

Alternating DB power snatch

Box jump overs

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