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

From the Blog

August 15, 2018

STRENGTH: Clean and Jerk, work up to a heavy single in 15 minutes
WOD: For time, 30-20-10 of,
Push Jerk 
Toes to Bar 
Box Jumps 

OLYMPIC LIFTING
STRENGTH: A) High hang power snatch 2 x 2 x 2 x 2
B) High hang squat snatch 2 x 2 x 2 x 2
SUPPLEMENTAL: 3 rounds
Hollow or tuck hold x 45 seconds
Single arm DB strict press x 5 per arm
WOD: “Randy”
75 x power snatches for time

August 14, 2018

STRENGTH: Push Press 3 x 3 x 3 x 3 x 3 
WOD: For time,
20 ft handstand walk 
10 x thrusters 
10 x toes to bar 
20 ft handstand walk
12 x thrusters
12 x toes to bar
20 ft handstand walk
14 x thrusters
14 x toes to bar
20 ft handstand walk
16 x thrusters
16 x toes to bar

August 13, 2018

STRENGTH: Squat clean EMOM x 3 for 10 min
WOD: For time,
3 rounds of,
20 x dumbbell walking lunges 
10 x pull ups 
2 rounds of,
20 x front squats 
10 x shoulder to overhead 
1 round of,
100 x double unders

August 10, 2018

STRENGTH: Back squat 4 x 4 x 4 x 4 x 4 @ 80% 1 RM

WOD: For time,
150 x double unders

21-15-9 of,
Power snatch
Back squat 
150 x double unders

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