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

From the Blog

January 11, 2017

STRENGTH: EMOM for 8 minutes,

3 x thrusters

3 x lateral barbell burpees  

WOD: 10 minute AMRAP

9 x Front-squats

7 x Burpees

5 x Shoulder to Overhead

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Deadlift Cluster 5(3×3)-15s (base off of 6 RM)

1. 3 reps @ 6RM, rest for 15-seconds

2. 3 reps, rest 15’s

3. 3 reps, rest 15’s

4. 3 reps, rest 2-3 minutes

Move onto cluster #2

Repeat as above for clusters 2-5

WOD: Complete As Many Reps as Possible in 5 minutes of,

As Many Rounds As Possible in 5 minutes of:
2 x Burpees
5 x Double Unders
4 x Burpees
10 Double Unders
6 x Burpees
15 x Double Unders
…etc…Burpees increase by 2’s and DU’s increase by 5’s.

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Time to get back in action! Don’t let the snow get you down! Our summer bodies are made in the winter.
If you’re looking for accountability, check out the LuRong challenge. It begins Monday, January 16th. Last chance to register.

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