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

From the Blog

October 24, 2018

STRENGTH: Rotating EMOM for 15 minutes (5 rounds of each)
1) Power clean x 3 reps
2) Split jerk x 2 reps
3) HIGH box jumps x 4-6
WOD: 3 rounds for time,
10 x ground to overheadĀ 
200 m sprint

OLYMPIC LIFTING
Warm Up: Junk Yard DOG! + Burgener Drill (coach led)
STRENGTH: A) Cluster training w/the Snatch
6 x (1-1-1) w/20 sec rest between subsets, 2 minute recovery between sets @ 90% of 1 RM
B) 2 x 10 overhead squats @ maintenance weight
WOD: 7 minute AMRAP
3 x hang power snatch
12 x sit ups
24 x double unders

NOTE: ONLY 1 OLYMPIC LIFTING CLASS NEXT WEDNESDAY 10/31 – HAPPY HALLOWEEN!
5:30 PM ONLY – ALL CLASSES AFTER THAT ARE CANCELED.
ENJOY HANDING OUT (AND EATING) CANDY AND TAKING YOUR KIDS AROUND TO TRICK OR TREAT.

Image result for trick or treating

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