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

From the Blog

November 8, 2018

STRENGTH: sumo deadlift 3-3-3-3

WOD: 15-12-9-6-3 of,
Sumo deadlift high pull 
Box jumps 
Pull ups

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November 7, 2018

SKILL/STRENGTH: 3 cycles, rotating every 1 minute

Station 1 – handstand walk 10 meters (scale to handstand hold shoulder taps x 20 OR wall walk x 3)

Station 2 – dips x 8 – 10, ring or stationary

Station 3 – bar hang x max time (Cap @ 1:00)

WOD: For time,

50 x Kettlebell swings

40 x Walking lunges dumbbells

30 x Burpees
20 x cals on rower
10 x Bar Muscle-Ups
20 x cals on rower
30 x Burpees
40 x Walking lunges
50 x Kettlebell swings

OLYMPIC LIFTING

STRENGTH: A) Snatch (High hang + mid hang + floor) every 1:30 for 8 sets, start @ 65%, build as you go

B) Snatch Pull 3 x 2-5 @ 80-110%

C) Pause OH squats 3-3-3 w/2 sec pause @ bottom

WOD: 8:00 AMRAP

BUY IN, 200 m farmer’s carry AHAP, then max reps of

30 x double unders

15 x sit ups

November 6, 2018

STRENGTH: Press 2 x 5 @ 65%, 1 x 3 @ 75%, 1 x 2 @ 85%

WOD: Against a 4:00 running clock, complete 3 sets of,

25 x kettle bell swings 

400 m run 

Max # DU’s

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November 5, 2018

STRENGTH: sumo deadlift 3-3-3-3
WOD: 15-12-9-6-3 of,
Sumo deadlift high pull 
Box jumps
Pull ups

 

November 2, 2018

ENDURANCE: 5 minute max meters row 

WOD: 25 minute AMRAP, for max reps

25 x shoulder to overhead 
50 x sit ups 
75 x kettle bell swings 
100 x double unders

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