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

Workouts

November 23, 2020

STRENGTH: 200 m farmer’s carry AHAP

–rest as necessary

100 m farmer’s carry AHAP

–rest as necessary

50 m farmer’s carry AHAP

**any break (putting weights down) = 10 x burpees for each break immediately upon returning from each distance, prior to resting

WOD: For time,

1200 m run

50 x thrusters

30 x hand release push ups

Friendly reminder: There are no classes on Thursday 11/26 and 11/27 for the Thanksgiving holiday

November 21, 2020

STRENGTH: Deadlift – 3 reps, every 2:00 for 5 rounds

WOD: Every 3:00 for 4 rounds,

500 m row

Remaining time = max deadlifts @ 50% of 1 RM

*2 minutes rest after each round*

*Score = total deadlifts of all rounds*

November 20, 2020

WOD: For time,

15 x clean and jerks

1000 m row

15 x clean and jerks

**Rest 4 minutes**

15 x snatches

1000 m row

15 x snatches

**Rest 4 minutes**

15 x front squats

1000 m row

15 x front squats*Time – 8 minutes rest = Final time

November 19, 2020

WOD: EMOM for 24 minutes,

Min 1: 12 x double dumbbell weighted box step ups

Min 2: 12/10 cal row

Min 3: 10 x single arm DB thruster

Min 4: 10 x burpees

….Directly into… 8 minutes,

To find 1 RM hang squat clean

November 18, 2020

STRENGTH: 4 rounds,

Sled drag 45 seconds max effort + 15 seconds squat jumps

*rest 2 minutes after each round*

WOD: “Viper” For time,

50-40-30-20-10 Kettle bell swings

100-80-60-40-20 Double unders

*Time cap = 15 minutes

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