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

From the Blog

December 18, 2018

WOD A: 2 rounds for time

75 x double unders 

45 x kettle bell swings 

30 x push press 

REST 5 MINUTES ONLY

WOD B: 5 rounds w/2 minute rest between rounds

1 min max front squats 

1 min max box jumps 

OLYMPIC LIFTING

WU: JYD w/coach, then Burgener drills 

STRENGTH: a) snatch grip high pull 3 x 3 x 3 x 3 @ 90-95% of 1 RM (rest 1 minute between)

b) high hang squat snatch 3 x 3 x 3 x 3 @ 75% of 1 RM (90 sec rest between)

*work on quality form

WOD: For time, 21-15-9

power snatch 

hand release push ups 

overhead squat 

Have your say

css.php