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

From the Blog

September 26 2018

STRENGTH: EMOM for 10 minutes,

5 x single arm Russian KB swing, per arm, AHAP
WOD: 5 rounds for time,

5 x Double KB hang clean and press 

10 x hand release push ups 

15 x box jumps 

OLYMPIC LIFTING

STRENGTH: Clean Pull + Hang Squat Clean + Squat Clean

5 @ 80% x (1+1+1), 3 @ 90% x (1+1+1), 2 @ 95% x (1+1+1)

*Complete sets on a 90 second clock. Add weight as necessary.
WOD: Ten rounds, each for completion of:
6 x Power Cleans 
6 x Lateral Bar Burpees
*Time cap: 30 seconds
*Rest 1 minutes between rounds
*A completed round is equal to 1 point. A perfect score is 10 points.

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