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

From the Blog

April 10, 2019

STRENGTH: Deadlift 5 x 5
WOD: 3 rounds for time,
7 x deadlift
14 x pull upsĀ 
28 x DB shoulder rack lunges
OLYMPIC LIFTING
1) 2 sets,
Burgener Warm up (One set with PVC pipe, one set with light barbell)
Tall Box Jumps x 5
2) Hang Squat Clean + Front Squat + Power Clean + Jerk: (1+1+1+1) x 5 working sets
3) Clean Pull 3 x 3
4) Clean & Jerk: 3 singles
5) 3 sets,
10 x Ring Dips
20 x Hollow Rocks
30 seconds forearm plank hold

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