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

From the Blog

April 24, 2019

STRENGTH: Complete 3 sets of,
Bulgarian split squat w/DB’s x 8 reps, each leg
Bent over barbell row x 8 reps
45 seconds plank hold
Rest 60 seconds
WOD: 4 rounds for time,
400 m run 
10 x overhead squats 
10 x burpee box jump overs 
OLYMPIC LIFTING
1) Muscle Cleans + Tall Cleans (3+3) x 3
2) Pause Snatch Balance + OHS (2+1) x 3, (1+1) x 2. Pause for three seconds in the bottom.
3) HEAVY Jerk Dips: 3×3 @ 25# more than your best jerk
4) Rack Jerk: 3,3,2,2,1,1,1
5) Abs: 3 cycles of the following (rest after completing a superset)
Superset – 20 x Hanging single knee up, alternating + 20 x bicycle crunch

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