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

From the Blog

August 23, 2017

STRENGTH: A) Bench press 5 x 5 x 5 x 5

B) 3 x 8-10 dips 
WOD: “Annie-ish”

50-40-30-20-10

Double Unders 

Sit Ups

*Following each couplet, complete 10 x push ups 

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OLYMPIC LIFTING

STRENGTH: A) Deadlift

5 reps @ 50% of 1RM
5 reps @ 65%
3 reps @ 75%
1 rep @ 85%
1 rep @ 90% +

B) 3 sets of: 12 x bent over barbell rows + 8-10 x hanging straight leg raises or knee raises

WOD: AMRAP 10 Minutes
10 x Box Jump Overs 
8 x Alternating Pistols 
6 x Deadlifts 

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The deadline is quickly approaching for your free t-shirt to be on site for the day of competition. Register by August 31st!

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