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

From the Blog

April 11, 2018

SKILL/STRENGTH: Alternate minutes for 10 total minutes (5 sets of each),
1) Farmer’s Carry x 2 lengths as heavy as possible
2) Plank hold max effort (1 min max)
WOD: 10 minute AMRAP
10 x box jumps 
10 x sumo deadlift high pulls 
10 x hand release push ups

OLYMPIC LIFTING
STRENGTH: A) 3 position clean (high hang + below knees + floor) every 90 seconds for 12 sets – increase your weight after every 3 sets.
B) Split jerk 5 x 2 @ 80-90% of 1 RM
WOD: 8 minute AMRAP
5 x shoulder to OH 
10 x toes to bar 
20 x air squats

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