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

From the Blog

June 12, 2021

STRENGTH: Farmer’s Carry

200 m @ easy weight

100 m @ moderate weight

50 m @ heavy weight

Rest as necessary between sets

WOD: On the 5:00, for 5 rounds

15/12 cal row or 12/9 cal bike

200 m run

18 x wall balls

June 11, 2021

STRENGTH: Front Squat x 10:00

2 x squats @ 80-85%

WOD: AMRAP in 15:00

10 x Front rack reverse lunge

8 x Lateral barbell burpees

10 x Push jerks

8 x Burpees

June 10, 2021

WOD: Starting at minute 0:00, EMOM for 10 sets, complete 1 x clean and jerk @ 85%,

On the 12:00 complete, for time, 3 rounds of,

75 x double unders

7 x hang power cleans

7 x hang squat cleans

7 x squat cleans

ACCESSORY: 3 sets for quality,

25 ft bottoms up kettle bell carry, each arm

30 seconds accumulated L-sit hold

30 seconds accumulate dead hang

June 9, 2021

STRENGTH: Alternating EMOM x 10:00

1) Strict pull ups x 5-7, weighted if possible

2) Lateral kettle bell box step ups x 8, each side

WOD: AMAP in 7:00

3 x thrusters

3 x pull ups

3 x thrusters

6 x pull ups

3 x thrusters

9 x pull ups

REST 3:00

AMRAP in 7:00

3 x front squats

3 x toes to bar

3 x front squats

6 x toes to bar

3 x front squats

9 x toes to bar

June 8, 2021

STRENGTH: Power snatch x 3 reps

Set 1 @ 65%

Set 2 @ 70%

Sets 3, 4, 5 @ 80%

WOD: For time,

50-40-30-20-10 Double unders

18-15-12-9-6 Overhead squats

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