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

From the Blog

June 12, 2019

STRENGTH: 10-9-8 (down to 1)

Alternating leg pistols

Strict pull ups

Rest 2:00

Max box jumps in 1:00

Max push ups in 1:00

WOD: For time,
21 x single arm dumbbell push press, each arm
9 x ring dips 
30 x squats
15 x single arm dumbbell push press, each arm
12 x ring dips
30 x squats
9 x single arm dumbbell push press, each arm
15 x ring dips
30 x squats

OLYMPIC LIFTING
STRENGTH: 1) Jerk Balance – 3 x 5 (moderate weight) https://www.youtube.com/watch?v=2uSBT7csXgU
2) Clean & Jerk – 70% x 3 (1+1) x 5 sets 
3) Clean Pull – 80% x 5, 85% x 4, 90% x 3 sets of 2 reps
4) Pause Back Squat (3 sec) – 70% x 3 x 4
SUPPLEMENTAL: 1) DB Row – 3 x 10-15
2) Deadbugs – 3 x 20
WOD: 8 minute AMRAP
5 x burpees
7 x hang power cleans 
9 x abmat sit ups

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