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

From the Blog

November 20, 2019

Strength: Overhead squat 5-5-5-3-3

WOD: Complete as many rounds as possible in 20 minutes of:

500 m row
50 x single leg squats, alternating (Rx, w/support, air squats)
10 x squat snatches

Olympic Lifting

Strength: A) Snatch Push Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Drop Snatch: (3+2+3) x 3 sets. 

B) Power snatch 3, 3, 2, 2, 1, 1 (build to a heavy for the day)

Conditioning: 3 sets, not for time,

Heavy Farmers Carry x 100 m

Hand Stand Hold x 60 sec

Hollow Rocks x 12

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