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

From the Blog

June 20, 2018

STRENGTH: Squat clean

5 @ 55%

2 x (4 @ 65%)

2 x (3 @ 75%)

2 x (2 @ 85%)

2 x (1 @ 95%+)

SUPPLEMENTAL: Clean grip Romanian deadlift (RDL) 3 x 5 @ 70% or less of clean 1 RM 
WOD: 3 rounds for time,

10 x squat cleans 
20 x box jumps 

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June 19, 2018

WOD A) For max total weight lifted – athlete chooses the load –
Min 0-1: front squats
Min 0-2: rest
Min 2-3: front squats
Min 3-4: rest
Min 4-5: front squats
Min 5-6: rest
Min 6-7: front squats
SCORE = WEIGHT LIFTED X REPS

WOD B) For time, 15-12-9-6-3 of
thrusters 
burpees

June 18, 2018

STRENGTH: EMOM 2 x overhead squat @ 75% of 1 RM for 8 sets

WOD: 10 rounds of 1-minute for max reps of power snatches-
10 x burpees over the barbell
Max power snatches in remaining minute 
REST 1 MINUTE BETWEEN ROUNDS
Level 2: Complete 8 x burpees over the barbell
Level 1: Complete 6 x burpees over the barbell

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