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

From the Blog

September 4, 2019

STRENGTH: 3 rounds, not for time
100 m bear hug keg carry
20 feet hand stand walk 
7 x GHD sit ups (Rx, V ups, tuck ups)
WOD: For time,
60 x double DB hang clean and jerks
50 x thrusters 
40 x toes to bar 
30 x burpee box jump overs 
20 x clusters 
OLYMPIC LIFTING
STRENGTH: A) Strict high hang muscle snatch 3 x 3
B) 3 position power snatch (1+1+1) @ floor, below knee, hang x 5 work sets @ 60%, 65%, 70%, 72%, 75%
C) Snatch push press: 2×3 reps, 2×2 reps, 2×1 reps. Work up in weight as reps decrease
WOD: Against a 7 minute running clock, complete
30 x high hang power snatches 
30 x box jumps
Remaining time: MAX sit ups

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