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

From the Blog

September 23, 2015

STRENGTH: 5 sets x 4-5 reps of front squat

WOD: Complete as many rounds and reps as possible in 10 minutes of:
5 x toes to bar 
10 x thrusters 
30 x double unders



A) 2 position cleans + jerk: 1st rep from floor, 2nd rep from hang, 3rd rep jerk the weight. Punch hard…work on footwork fast hands and fast feet! Work up to (70%x1+1+1, 75%x1+1+1, 80%x1+1+1) x 3 sets of each

B) clean speed pulls: (chest upright) 80%x3, 85%x3, 90%x3

WOD: As many rounds of possible in 5 minutes of,

5 x squat cleans 

5 x burpee over barbell


Have your say