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

From the Blog

October 23, 2019

STRENGTH: Alternating EMOM (5 rounds)
EVEN: 8 x bent over barbell row (palms down)
ODD: 8 x single leg KB deadlifts, 4 per leg
WOD: For time,
50 x deadlifts 
40 x hand release push ups 
30 x toes to bar 
20 x bar facing burpees
10 x chest to bar pull ups 

OLYMPIC LIFTING

STRENGTH: Deadlift – 3 x 65%, 3 x 75%, 3 x (2 x 85%)
SUPPLEMENTAL: A) Good mornings 1 x 12, 1 x 10, 1 x 8, build up
B) Bent over barbell rows (palms down) 3 x 6, heavy
CONDITIONING: 9 minutes, EMOM rotate,
12/10 cals row
10 x box jumps 
10 x toes to bar

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