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

From the Blog

July 10, 2019

STRENGTH: Build to a heavy 2 RM front squat
WOD: For time, 10-8-6-4-2 reps for time of
Dumbbell squat clean thrusters 
Chest to bar pull ups 
200m run after each couplet
OLYMPIC LIFTING
STRENGTH: A) Clean and jerk: 10 rounds – Every 90 seconds, complete:
1 x clean and jerk (Increase load each round – make the 10th round your max for the day)
B) Push press (Mod.) 60%x 5 reps, 65%x5 reps, 70%x 5 reps, superset with MAX weighted pull ups 
SUPPLEMENTAL CORE: 3 sets of,
10 x good mornings
10 x alternating hanging knee raise
WOD: For time, 10-8-6-4-2 reps of:
Squat Clean 
Burpee box jump overs

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