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

From the Blog

June 7, 2017

SKILL/STRENGTH: 3 cycles for quality,
5 x strict handstand push ups (scale accordingly)
5 x push press @ moderate weight
5 x DB rows, per arm
60 sec DU practice
60 sec rest
WOD: Complete 2 cycles for MAX REPS,
2 min to run 200 m + max pull ups
2 min to run 200 m + max DB walking lunges
2 min to run 200 m + max sit ups
2 min to run 200 m + max DB power cleans
SCORE IS TOTAL REPS FOR ALL EXERCISES

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OLYMPIC LIFTING

Burgener Drill as group
SKILL/STRENGTH: 1) muscle snatch from floor 3 sets x 3 reps
2) snatch high pulls 3 sets x 3 reps
3) hang power snatch 3 sets x 3 reps, 2 sets x 2 reps
WOD: 3 rounds,
400 m run
15 x weighted sit ups @ moderate/heavy weight w/plate
10 x single arm DB push press AHAP, per arm

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