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

Workouts

June 15, 2018

WOD: CrossFit Games Regionals Event #2 – Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of, 
Deadlift @ 295/220
Bench Press @ 195/135
Squat Clean @ 145/105

CORE SUPPLEMENT: 3 cycles, for quality,

15 x 2 ct flutter kicks

15 x 2 ct Russian twists

1 min plank (or max effort if less than 1 min)

1 min rest

June 14, 2018

STRENGTH: EMOM rotating, for 12 minutes,

1) 5 x DB box step ups, per leg @ 22/20, AHAP

2) 6-8 x strict pull ups

3) 6-8 x strict hanging leg raises/hanging knee raises

WOD: 3 rounds for time,

21 x thrusters 

15 x box jumps 

9 x handstand push ups 

June 13, 2018

STRENGTH: Overhead squat every 90 seconds for 7 sets x 2 reps @ 85-90% of 1 RM

WOD: Four sets for max reps of air squats against a 2-minute running clock, with 1 minute of rest between sets:
Row 250 Meters
MAX air squats

OLYMPIC LIFTING

STRENGH: 1) Clean and Jerk x 1 rep, EMOM for 10 sets – build over the course of the sets
2) Clean Pulls 4 sets of 3 reps @ 90-105% of 1 RM

WOD: For time,

30 x ground to overhead

June 12, 2018

STRENGTH: EMOM for 8 sets, complete 2 x push press @ 80-85% of 1 RM

WOD: 3 rounds for time,
10 x hang power cleans 
30 x double unders 
5 x shoulder to overhead 
15 x burpees

June 11, 2018

WOD: For time,

1 mile Run 
50 x Back Squats 
25 x box jump overs 

50 x toes to bar 
25 x box jump overs

50 x hand release push ups 
25 x box jump overs

50 x front squats 
Time cap: 40 min

Image result for summer time

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