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

July 24, 2019

Strength: 15 minutes of gymnastics work 
WOD: 20 minute AMRAP
10 x Dumbbell snatch right arm 
25’ Dumbbell overhead lunge right arm
10 x Dumbbell snatch left arm
25’ Dumbbell overhead lunge left arm
10 x Pull-ups 
OLY WOD
Strength: SNATCH WORK
A) Snatch push press + Overhead squat
2 x (3+1), 2 x (2+1), 2 x (1+1) Work up in weight as reps decrease
B) Snatch High Pull + Snatch
2 Sets @ 70% of 1-rep-max, 2 sets @ 75%, 2 sets @ 80%
C) Snatch Deadlift  4 x 3 
WOD: 6 Minute AMRAP
3 x Power snatches
6 x Burpee over barbell
9 x Box Jumps