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

From the Blog

May 1, 2019

STRENGTH: EMOM x 12 rounds, 2 x power snatch @ 80% of 1 RM
WOD: Complete 50-40-30-20-10 of double unders, after each set of DU’s complete the couplet of,
5 x bar muscle ups 
10 x (1 x alter. Arm DB snatch + 2 x DB overhead reverse lunges) 
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
OLYMPIC LIFTING
1) Work up to 1 RM bench press
2) Complete the following supplemental work, in any order:
· 3 x 10 incline dumbbell presses
· 3 x 10 flat dumbbell flies
· 3 x 10 dips
· 3 x 10 band tricep extensions
3) Complete 800 m run or 1200 m row at easy pace

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