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

From the Blog

May 9, 2018

STRENGTH: Shoulder strict press 3 – 3 – 3 – 3 – 3
WOD: Against an 18 minute running clock, every 3 minutes (for a total of 6 rounds) complete at max effort,
10 x cals on rower
15 x air squats
20 x kettle bell swings Rest any remaining time in the 3 minutes

Burgener Drill
STRENGTH: 1) Work up to a heavy double (not necessarily 2 RM) of,
A) Power snatch
B) Squat snatch
2) Back squat 3 x 7-8 reps
WOD: 3 rounds for max effort (no measure)
30 seconds max effort Russian kettle bell swings/30 sec rest
30 seconds max reverse lunges w/bell in Goblet position/30 sec rest
30 seconds max burpees/30 sec rest

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