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

From the Blog

February 27, 2019

STRENGTH: Deadlift 3 x 3 x 3 x 3
WOD: For time,

50 x Wallballs
18 x Deadlifts
18 x Lateral Barbell Burpees

35 x Wallballs

12 x Deadlifts
12 x Lateral Barbell Burpee

20 x Wallballs
6 x Deadlifts
6 x Lateral Barbell Burpees


OLYMPIC LIFTING

STRENGTH: Sumo Deadlift

1 x 10 warmup set @ 30-40% of max, 1 x 8 warm up set @ 40-50%

2 x 6 deadlift @ 70-75% of max

2 x 5 deadlift @ 80% of max

2 x 2-3 deadlift @ 85-90% of max

ACCESSORY: A) 3 x 5 strict pull ups

B) Good mornings 2 x 8-10

WOD: 7 minute AMRAP

10 x Russian KB swings

10 x sit ups

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