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

Workouts

February 21, 2020

STRENGTH: Back Squat x 2 reps on the minute

Sets 1-2 @ 50% of 1 RM

Sets 3-4 @ 55% of 1 RM

Sets 5-6 @ 60% of 1 RM

Sets 7-8 @ 65% of 1 RM
WOD: For time,

5 Rounds of “Nate”
100 x Double Unders
4 Rounds of “Nate”
75 x Double Unders

3 Rounds of “Nate”
50 x  Double Unders
2 Rounds of “Nate”
25 x Double Unders
1 Round of “Nate”

**Time cap 20 minutes

1 Round of “Nate”
2 x Bar Muscle-ups
4 x Handstand Push-ups
8 x Kettlebell Swings

February 20, 2020

SKILL/STRENGTH: Not for time, 3 rounds

100 m overhead keg carry

15 x Russian kettle bell swings AHAP

20 second static hang from bar

Rest 1 minute
WOD: Against a 2 minute running clock,

12 x box jumps

9 x overhead squats

Max lateral burpees over barbell

(1 minute rest)

*Complete 6 rounds total.

**Score is grand total burpees

February 19, 2020

WOD: Complete as many rounds as possible in 20 mins of,
50 cal row
40 x Hang Power Clean
30 x Toes to bar
20 x Handstand Push-ups
10 x Chest to bar Pull Ups

MIDLINE: Not for time, 3 rounds,

100 m double KB front rack carry

30 seconds ring dip support

Rest 1 minute

OLYMPIC LIFTING

STRENGTH:

1) Every 90 seconds for 6 sets, Power Snatch x 1 Rep

Sets 1-2 @ 80% of 1-RM Power Snatch
Sets 3-4 @ 85% of 1-RM Power Snatch
Sets 5-6 @ 90% of 1-RM Power Snatch

2) Every 90 seconds, for 6 sets, Power Clean + Push Jerk (1+1)

Sets 1-2 – 2 reps @ 80% of 1-RM Power Clean & Push Jerk
Sets 3-4 – 1 rep @ 85% of 1-RM Power Clean & Push Jerk
Sets 5-6 – 1 rep @ 90% of 1-RM Power Clean & Push Jerk

CONDITIONING: Tabata, alternate between, complete 8 minutes of,

Box Jump overs

Kettle Bell Swings

February 18, 2020

STRENGTH: Deadlift @ 3 x 65%, 3 x 75%, 3 x (2 x 85%)

WOD: Complete as many rounds as possible in 12 mins of:
12 x Deadlifts, pick load
9 x Front squats, pick load
6 x Push Jerks, pick load
* Choose load that you can do all 6 push jerks unbroken.

February 17, 2020

STRENGTH: Alt. EMOM for 12 minutes

Min 1 – 3 x KB Z-press, per arm

Min 2 – 30 second handstand hold

WOD: For time, partition any way,

40 x Curtis P’s

80 x wall balls

1600 m run

*20 minute time cap

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