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

From the Blog

January 9, 2021

WOD: For time, 6 rounds,

40 x double unders

15/12 cal row

Rounds 1/3/5 = 18 x alt arm DB snatch

Rounds 2/4/6 = 18 x hand release push ups

CORE STABILITY: Complete,

30 seconds hollow hold/30 seconds rest x 3 sets, directly into 1 minute max single leg V ups

<2 minutes rest>

30 seconds plank hold/30 seconds rest x 3 sets, directly into 1 minute superman flutter kicks

January 8, 2021

STRENGTH: EMOM for 8 sets, 2 x power clean and jerks

Sets 1-4 @ 70% of 1 RM

2 minutes rest

Sets 5-8 @ 75% of 1 RM

WOD: For time, 21 x Hang squat cleans
42 x Kettlebell swings
400 m run
15 x Hang squat cleans
30 x Kettlebell swings
600 m run
9 x Hang squat cleans
18 x Kettlebell swings
800 m run

January 7, 2021

STRENGTH: Push jerk 3-3-3

Split jerk 2-2-2

WOD: For time,

21-15-9

Thrusters

Sit ups

Directly into…

15-12-9

Front squats

Sit ups

Directly into…

12-9-6

Push press

Sit ups

January 6, 2021

WOD: For time,

1000 m row

50 x box jumps

30 x single arm Devil’s press    

ACCESSORY: 3 giant sets

6 x kneeling to standing with kettlebell (per leg)

9 x rower pike ups

12 x band pull aparts

January 5, 2021

STRENGTH: 1 x power snatch + 2 x overhead squat complex @ 70% of power snatch x 8 sets

WOD: AMRAP 13:00

5 rounds of,

40 x double unders

15 x hang power snatches

In remaining time: AMRAP shoulder to overhead

*S2OH is the score for the day

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