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

From the Blog

August 28, 2019

STRENGTH: Every :90 for 10 sets,
3 x overhead squats @ 70% of 1 RM
WOD: 2 rounds for max reps of lateral burpees, against a 6:00 running clock,
30 x snatches 
30 x air squats, straight into: 
AMRAP Lateral burpees over the bar
*2 minute rest*
OLYMPIC LIFTING
STRENGTH: A) Halting clean deadlift + clean (2 + 1) @ 70-75% of clean x 5 sets 
B) Split jerk @ 70%x3x2 sets, 75%x3x3 sets
C) Pause front squat + front squat (3 + 3) x 5 sets
CONDITIONING: 3 rounds:
Minute 1 = 12/10 calories on rower
Minute 2 = 15 x box jumps
Minute 3 = max reps  pull ups

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