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

From the Blog

March 27, 2019

STRENGTH: Push jerk – 3 reps every minute for 12 minutes at 70%.

WOD: For time,

50 x deadlifts 

40 x box jumps 

30 x pull ups 

20 x front squats 

10 x shoulder to overhead 

OLYMPIC LIFTING

STRENGTH: 1) Strict Muscle Snatch + Vertical Jump with Barbell (5+5) x 3 sets

2) Hang Snatch + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3. 

3) Overhead squat 2 x 5, 1 x 3

WOD: “Gwen”

Clean & Jerk 15-12-9 reps 

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Score is load used for all 3 unbroken sets.

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