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

From the Blog

December 4, 2019

STRENGTH: EMOM for 10 min, 3 position power snatch (1+1+1) – high hang, below knee, floor (Build to a heavy for the day)

WOD: For time,

15 x power snatches

3 rounds of “Cindy”

9 x power snatches

2 rounds of “Cindy”

3 x power snatches

1 round of “Cindy”

(1 round of CIndy = 5 x pull ups, 10 x push ups, 15 x squats)

OLYMPIC LIFTING
STRENGTH: A) Strict Press: + Push Press: (2+5) x 4 sets

B) Push Jerk + Jerk: (2+1) x 3 sets

C) 2 – Position Clean + Jerk: (Right below Knee + 1” off Floor) x 5 working sets. 

CONDITIONING: 9 minute AMRAP of,

30 x double unders

10 x single arm DB overhead squat

10 x weighted sit ups w/plate

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