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

From the Blog

It’s not too often….

….that you get to know the WODs in advance. For some of you, you finally get your wish, for others, it will just create more anxiety. Either way, I’m not sure when I’ll get to do updates (and we’ll be minus pics), so here you go….the whole week of WODs. But just so you know, I expect each of you to still show up on schedule…don’t skip the ones you don’t like. And don’t scare Coach Adam too much, he’s new! But not new to coaching, he knows what he’s doing! And last thing – Remember, always, always, always, work your weaknesses…

MONDAY

STRENGTH: OH squat 3-3-3 @ 75% of 1 RM

WOD: 15 min AMRAP – for total reps

2 thrusters

2 box jumps

3 thrusters

3 box jumps

4 thrusters

4 box jumps…

Keep increasing reps by 1 each new round
TUESDAY

SKILL: 90 sec timed max double unders/single unders  – work on DU technique
WOD:

10 rounds, for total time:

10 x deadlifts

5 x toes to bar

1 minute rest
WEDNESDAY
WOD: For time, couplet of:

3-6-9-12-15-18-21 x hand power clean

6-12-18-24-30-36-42

Durability: Tabata squats

OlyWod

Skill: 50 x PVC squat snatches

25 x squat snatches @ 50% 0f 1 Rm

15 x squat snatches @ 70% of 1 Rm

5 x squat snatches @ 90% of 1 Rm

 

7 minute AMRAP:

3 x shoulder to overhead

6 x burpees

9 x wall ball shots
THURSDAY

STRENGTH: Push Press 5-5-5-3-3
WOD: For time,

25 x handstand push ups

25 x kettlebell swings

55 x double unders

25 x push ups

25 x burpees

55 x double unders

25 x pull ups

25 x wall ball shots
FRIDAY

STRENGTH: 20 x negative pull ups w/5 second descent

WOD: 3 rounds, for time:

20 x lateral burpees over barbell

15 x ring push ups

10 x sumo deadlift high pull


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