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

From the Blog

August 1, 2018

BENCHMARK: 500 m row, for time
SKILL/STRENGTH: 1) snatch grip high pull 3 x5, 2) high tire jumps 3 x 5
WOD: 12 minute AMRAP
5 x ring dips 
10 x toes to bar 
15 x power snatch 

OLYMPIC LIFTING 
JUNK YARD DOG + Coach led Burgener
STRENGTH: 1) Squat snatch 2x2x2x2 @ 80% of 1 RM
2) Squat clean 2x2x2x2 @ 80% of 1 RM
3) Overhead squat 3x3x3x3 @ 60% of 1 RM
WOD: For time, 15-12-9 of,
High hang squat clean 
Power snatch 
Overhead squat

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