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

From the Blog

March 6, 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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