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

From the Blog

September 27, 2017

STRENGTH: Build to a heavy 3 RM PAUSE front squat (pull from floor, 1st rep may be squat clean w/pause), in 10 minutes. Upon completion, for 5 sets, every 1:30 do 3 x front squat (no pause) @ 85% of 1 RM
WOD: AMRAP in 10:00
10 x burpee box jump overs 
15 x sit ups
20 x wall balls 
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OLYMPIC LIFTING
STRENGTH: 1) Power Snatch + Overhead Squat (3 + 2) x 10, build in weight as you progress
2) Snatch Push Press 3 x 6-8 reps
WOD: 3 rounds for time,
5 x DB step ups, per leg @ 20/20 
10 x pull ups 
20 x Russian twists

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