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

From the Blog

June 21, 2017

STRENGTH: EMOM 2 x sumo stance deadlift @ 80% of 1 RM

WOD: 5 rounds for reps of,
1 minute of sumo deadlift high pulls (75/55, 55/35, 35/18)
1 minute of push presses (same)
1 minute of rowing (cals)

Rest 1 minute

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OLYMPIC LIFTING

STRENGTH: 1)Deadlift

3 sets × 2 reps at each of the following:  70%, 75%, 80%, 85% – TOUCH AND GO (T&G)

2) 3 x (12 x good mornings@ light weight + 8 x strict pull ups)

WOD: 7 minute AMRAP of,

7 x pull ups

14 x Russian KB swings AHAP

21 x 2 ct flutter kicks

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