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

From the Blog

August 12, 2019

Skill: Gymnastics work

Alternating on the minute for 16 minutes:
Minute 1- Athletes Choice of any type of handstand work 
Minute 2- Athletes Choice of Double Unders or Rope climbs or Muscle ups
WOD: 4 Rounds for time,             
21 x Power Snatch 
15 x Hand stand Push ups
9 x Pistols

August 9, 2019

STRENGTH: Hang squat clean x 2 reps EMOM for 10:00
WOD: On the 2:00 (7 Sets) in 14 minutes,
36 x Double Unders 
9 x Toes to Bar 
3 x Power Cleans 
* Score today is the final weight completed on the barbell

August 8, 2019

WOD: From 0:00-4:00, establish:
4 rep max shoulder to overhead
From 4:00-16:00, AMRAP of:
5 x Handstand pushups 
7 x Thrusters
30 x Double unders 
*Submit two scores: #1 – 4 rep max and #2 – AMRAP
MIDLINE: 4 Rounds, not for time:
18 x Banded good mornings
15 x 2-Count flutter kicks
12 x Glute Bridges

August 7, 2019

STRENGTH: Overhead squat 5-5-5-3-3-2
WOD: On the 4:00 x 5 rounds complete,
15/12 cals on rower
9 x lateral barbell burpees
6 x power snatches
(Rest remaining time)
*Score today is load on the power snatch
OLY LIFTING
STRENGTH:
1) Strict press + push press (2 + 3) x 3
2) 3 position clean and jerk (3+1) @ 75-80% of best clean and jerk x 5 work sets
3) Clean pulls 3 x 3 @ 90% of best clean
CONDITIONING: Complete 4 rounds, rotating EMOM
10/8 cals on rower
12 x hollow rocks
6 x Double KB hang clean and press 
6 x strict pull ups, weighted if possible

August 6, 2019

SKILL/STRENGTH: Complete 3 rounds, rotating EMOM
Min 0 – Bear hug keg carry 50 m
Min 1 – 20’ handstand walk OR 40 x handstand marches on wall/box
Min 3 – 1 x rope climb OR 3 x bar muscle ups OR 5 x strict pull ups
Min 4 – Farmer’s carry 75 m AHAP
WOD: 3 rounds for time,
10 x alternating DB hang clean and jerk 
15 x box jumps
10 x alternating DB hang split snatch 
15 x burpees
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