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

From the Blog

June 14, 2017

SKILL: 12 min EMOM of,
Min 1: 5 x DB Thrusters @ moderate weight + 5 x DB Push ups 
Min 2: 3 x Burpees + 15 x double unders/30 x single unders 
Min 3: 20 Secs on rower + 10 Air Squats    


Rest 3 mins 
+
WOD: For time, 3 rounds

25M/20W cal row
25 x wall balls
10 x chest to bar pull ups

OLYWOD

STRENGTH: 1) Clean and Jerk 65%x1x3, 75%x1x3, 85%x1x3, 90%x1x3

2) Front squats 1 set x 20 reps @ approx. 65% of 1 RM. Complete the first 10 reps w/a 2 sec pause at the bottom, complete second 10 w/standard timing.

WOD: 3 rounds,

400 m run

10 x ground to overhead

15 x toes to bar

Image result for strength motivation

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