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

From the Blog

October 10, 2018

STRENGTH: Back squat 5-5-5-5
WOD: 10 minute AMRAP

10 x cals row

10 x thrusters

10 x toes to bar 

OLYMPIC LIFTING

STRENGTH:

A) Snatch pull + power snatch + OHS (1+1+1)

4 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90% or more

B) Snatch push press 5 x 3 reps

ACCESSORY 

A) Good mornings 3 x 10

B) Dips 5 x 5

WOD: For time,

15-10-5 of

Ground to OH 

Pull Ups

Box jumps

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