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

From the Blog

August 21, 2019

STRENGTH: A) Bench Press 4 x 8 reps
B) Superset – Floor fly 3 x 10-12 + Dips 3 x 8-10
WOD: 3 rounds for time,
12 x Dumbbell thrusters 
24 x sit ups
12 x Dumbbell box step overs 
200 m run
OLYMPIC LIFTING
STRENGTH: A) Clean & Jerk – 1 x (65% x 2), 2 x( 70% x 2), 3 x (75% x 2), 3 x (85% x 2)
B) Clean Pull – 90% (of clean) x 2 x 2, 95% x 2 x 2
C) Push Press – 5 x 3
CONDITIONING: “Annie”
50-40-30-20-10 of
Double Unders
Sit Ups

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