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

Workouts

July 8, 2019

WODs: A) 3 rounds for time,
20 x thrusters 
12 x Russian twists, 2 ct w/plate 
B) For time,
15-12-9
Back squats 
Lateral bar burpees
Handstand push ups 
C) For time, 2 rounds of,
30/20 cal row
30 x wall balls 

July 5, 2019

STRENGTH: In 15 minutes, work up to a heavy 2 RM
WOD: For time, “The Joker”
1-10 x toes to bar 
10-1 x deadlift

July 3, 2019

STRENGTH: Split jerk
2 x (3 reps @ 65%) of 1-RM
2 x (2 reps @ 75%)
2 x (1 rep @ 80%)
2 x (1 rep @ 85%)
1 x (1 rep @ 90% +)
WOD: AMRAP in 18 minutes
100 m Farmer’s carry 
30 x sit ups
100 m Farmer’s carry
10 x clean and jerk 

OLYMPIC LIFTING
WU: 3 rounds,
30 seconds jump rope
1 x OHS + 5 x Zotts press 
STRENGTH: A) Muscle snatch: 3-2-2-1-1
B) Snatch balance: 3-2-2-1-1
C) Power snatch from high hang 3-2-2-1-1
D) Power snatch from floor 3-2-2-1-1
WOD: Complete AMRAP in 7 minutes of,
3 x squat snatch @ 70% of 1 RM
5 x handstand push ups

July 2, 2019

STRENGTH: Front squat 3-3-3-3-3
WOD: For time,
1000 m run 
50 x thrusters 
30 x pull ups

July 1, 2019

STRENGTH: Every 90 seconds for 3 sets,
3 x strict press
Every 90 seconds for 3 sets,
5 x push press
Every 90 seconds for 3 sets,
7 x push jerk
Keep the weight the same for all three movements.
WOD: For time,
27 x hang power cleans 
27 x lateral burpee over barbell
27 x sit ups
(REST 2 MINUTES)
21 x hang power cleans
21 x lateral burpee over barbell
21 x sit ups
(REST 2 MINUTES)
15 x hang power cleans
15 x lateral burpee over barbell
15 x sit ups
css.php