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

From the Blog

July 3, 2019

STRENGTH: Split jerk
2 x (3 reps @ 65%) of 1-RM
2 x (2 reps @ 75%)
2 x (1 rep @ 80%)
2 x (1 rep @ 85%)
1 x (1 rep @ 90% +)
WOD: AMRAP in 18 minutes
100 m Farmer’s carry 
30 x sit ups
100 m Farmer’s carry
10 x clean and jerk 

OLYMPIC LIFTING
WU: 3 rounds,
30 seconds jump rope
1 x OHS + 5 x Zotts press 
STRENGTH: A) Muscle snatch: 3-2-2-1-1
B) Snatch balance: 3-2-2-1-1
C) Power snatch from high hang 3-2-2-1-1
D) Power snatch from floor 3-2-2-1-1
WOD: Complete AMRAP in 7 minutes of,
3 x squat snatch @ 70% of 1 RM
5 x handstand push ups

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