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

From the Blog

December 26, 2018

STRENGTH: Strict Press 3 x 3, Push Press 3 x 3, Push Jerk 3 x 3

WOD: For time (15:00 cap)

KB Swings – Front Squats  – Toes-to-Bar 
RD 1: 25-10-5
RD 2: 20-10-10
RD 3: 15-10-15
RD 4: 10-10-20
RD 5: 5-10-25

*Goal is to move QUICK! As close to unbroken as possible, especially on KB swings and front squats. Choose weight wisely!

OLYMPIC WOD

STRENGTH: A) Back squat 4 sets x 5 @ 70% (time cap of 20 min…then move on!)

B) Front foot elevated lunges (@ approx. 6 inches for RX) 3 x 8 reps, per leg

*May use DB’s or barbell

C) Good mornings 3 x 8

WOD: 9 minute AMRAP

42 x double unders 

12 x box jumps

9 x burpees

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