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

From the Blog

August 14, 2019

Strength:  Complete in order, move on once all sets of the exercise are complete
A) 5 sets of 3 x front squats @ 85% of 1-rep-max
B) 5 sets of 10-12 x on each leg Bulgarian split squats w/dumbbells
C) 3 rounds of 20/18 calorie row
WOD: AMRAP in 15:00
35 x double unders 
20 x wall balls 
10 x dumbbell push press – 2 DB’s
5 x burpee box jump overs 
OLY LIFTING
Strength:
A1) Single leg KB deadlift, use as primer. 3 x 8 per side
A2) Deadlift 2 x (3 x 65%), 2 x (3 x 75%), 3 x (2 x 85%)
B) Goblet squat w/pause (2 sec @ bottom) 5 x 8
C) Single arm DB row 4 x 8-10 per side
D) Banded face pull 4 x 10-12
WOD: AMRAP in 10:00
5 x deadlift 
7 x box jumps
9 x hand release push ups 

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