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

From the Blog

May 3, 2017

STRENGTH: 12 Minute Alternating EMOM,
Minute 1: 4 x Man Makers
Minute 2: 50 m Farmers carry – AHAP

WOD:

3 rounds for time,

30 x Goblet Squat

15 x abmat sit ups
30 x Kettle Bell Swings

15 x abmat sit ups


OLYMPIC LIFTING

STRENGTH: At 65% of 1 RM of power clean, complete 5 sets of,
3 x Hang Power Clean
3 x Power Clean
3 x Front Squat
1 min rest

At 70-75% of 1 RM of squat clean, complete 4 sets of,
3 x Hang Squat Clean
3 x Squat Clean
1 min rest

At 90-95% of 1 RM of C & J, complete 3 sets of,

1 x clean and jerk

1 min rest

WOD: 7 Rounds For Time,
7 x push press
7 x pull ups
7 x Lateral burpees over barbell

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