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

From the Blog

Marcy 11, 2020

STRENGTH: Back squat 5-5-3-3-2-2
WOD: 5 Rounds, Each round is 2 minutes

9 x Chest To Bar

Max reps squat clean

Rest 1 minute after each round.

Score is total reps of squat clean


OLYMPIC LIFTING

WARM UP: Burgener Drill

STRENGTH: 3-Position Power Snatch (ground, below knee, above knee)

60% x 1, 65% x 1, 70% x 4 sets
Snatch Pull (@ of 90% of sntach) 2 sets of 3, 95% 2 sets of 3

Snatch Push Press 3 x 5

CONDITIONING: 4 rounds,

200 m run OR 250 m row OR 20/15 cals assault bike

Rest 90 seconds after each set.

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