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

From the Blog

September 6, 2017

STRENGTH: Front Squat 5 x 5 x 5 x 5
WOD: Complete 3 rounds for reps,
Min 1: Thrusters
Min 2: Hang Power Clean 
Min 3: Box Jumps Overs 
Min 4: Sit ups
Min 5: Calorie row 
Min 6: rest

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OLYMPIC LIFTING
STRENGTH: 1) Clean and Jerk (50% @ 2 sets of 4, 60% @ 2 sets of 3, 70% @ 2 sets of 2, 75% @ 2 sets of 2, 80% @ 2 reps, 85% @ 2 reps)
2) Clean Pull (85% @ 3 sets of 3, 90% or more @ 3 sets of 2)
ACCESSORY: 5 x 5 strict pull ups, 5 x 5 strict ring rows
WOD: 5 minute AMRAP
5 x single arm DB push press/per arm AHAP
20 x double unders 

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