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

From the Blog

November 7, 2018

SKILL/STRENGTH: 3 cycles, rotating every 1 minute

Station 1 – handstand walk 10 meters (scale to handstand hold shoulder taps x 20 OR wall walk x 3)

Station 2 – dips x 8 – 10, ring or stationary

Station 3 – bar hang x max time (Cap @ 1:00)

WOD: For time,

50 x Kettlebell swings

40 x Walking lunges dumbbells

30 x Burpees
20 x cals on rower
10 x Bar Muscle-Ups
20 x cals on rower
30 x Burpees
40 x Walking lunges
50 x Kettlebell swings

OLYMPIC LIFTING

STRENGTH: A) Snatch (High hang + mid hang + floor) every 1:30 for 8 sets, start @ 65%, build as you go

B) Snatch Pull 3 x 2-5 @ 80-110%

C) Pause OH squats 3-3-3 w/2 sec pause @ bottom

WOD: 8:00 AMRAP

BUY IN, 200 m farmer’s carry AHAP, then max reps of

30 x double unders

15 x sit ups

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