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

From the Blog

October 2, 2019

STRENGTH: Record your 1 RM thruster
WOD: Every 1 min for 18 mins, alternate between:
Row 150m
10 x thrusters
4 x bar muscle-ups 
OLYMPIC LIFTING
STRENGTH: A) 3 x squat cleans from hang, every 90 seconds – 5 rounds
B) 1 x front squat, every 60 seconds – 10 rounds
C) split jerk 1-1-1-1
CONDITIONING: Push and Pull – 5 rounds (10 minutes) – EMOM, perform:
Odd minute: 5 x unbroken shoulder to overhead (AHAP)
Even minute: 1 x rope climbs or 5 x pull ups or 5 x ring rows

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