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

Workouts

May 18, 2018

STRENGTH: Work up to 80% of 1 RM of deadlift, complete

5 sets of 2 @ 80%

WOD: For time,

15-12-9-6-3 burpee box jump overs

5 x deadlifts after each set

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May 17, 2018

STRENGTH: EMOM for 10 min,
1 x ring muscle up OR 2 x bar muscle up OR 3 x STRICT pull ups 
WOD: 3 rounds every 4:00 (rest any remainder of time)
10 x power snatch 
15 x lateral barbell burpee
50 x double unders

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May 16, 2018

STRENGTH: Shoulder complex,
3 x 5 strict press and 3 x 8-10 front plate raises
WOD: For time,
50 x push press 
40 x double unders 
30 x toes to bar 
40 x double unders
50 x push ups 

OLYMPIC LIFTING
WU: Junk Yard Dog
STRENGTH: A) Work up to 80% of 1 RM of clean and jerk, complete
5 sets of 2 reps @ 80%
B) 3 sets,
Hollow Hold or Tuck Hold 3×45 sec
Bulgarian Split Squats x 6-8 each leg, pick load
Supinated Grip Bent Over Barbell Row x 10, pick load
WOD: 7 min AMRAP
4 x squat cleans
40 x double unders

May 15, 2018

STRENGTH/SKILL: Alternating EMOM for 15 min of,

Min 1: 10 x alternating arm dumbbell clean and jerk, pick load

Min 2: 10 x strict hanging leg raises/knee raises, no kipping

Min 3: 10 x single arm OH dumbbell walking lunge, pick load

WOD: 10 min AMRAP

25 x wall balls 

20 x kettle bell swings 

15 x sit ups

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May 14, 2018

STRENGTH: Overhead squat 3 x 5

WOD: For time,

100 x double unders 

            3 rounds of,

            5 x pull ups 

            10 x push ups 

            15 x squats

75 x double unders

            2 rounds of,

            5 x pull ups

            10 x push ups

            15 x squats

25 x double unders

            1 round of,

            5 x pull ups

            10 x push up

            15 x squats

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Please join us in honoring Michael Murphy on Memorial Day. WOD at 9:30 am. BBQ following completion of the workout. Please bring a side to share and beverage of your choice. 
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