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

From the Blog

September 11, 2019

STRENGTH: In 15 minutes, build to a 1 RM power snatch
WOD: For time, 27-21-15-9
Power snatch 
Box Jump 
*complete 400 m run after each completed couplet 
OLYMPIC LIFTING
STRENGTH: A) Clean and Jerk 60% x 2, 65% x 2, (75% x 2) x 3, (80% x 2) x 3, (85% x 2) x 3
B) Clean pull @ 90-100% 4 x 4
C) Front squat (80% x 4) x 3
CONDITIONING: 100-75-50-25 double unders (Rx, 3 x su, 2 x su), after each set complete the following
5 x chest to bar pull ups 
10 x push ups 

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