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

Workouts

February 8, 2019

STRENGTH: Bench press 4 x 5, work sets
Be sure to warm up shoulders first. Build progressively prior to starting work sets.
WOD: 20:00 minute AMRAP with a partner
A) 400 m row
B) AMRAP “Cindy”
5 x pull ups
10 x push ups
15 x squats

February 7, 2019

STRENGTH: Deadlift 3 x 3 x 3 x 3 x 3
WOD: AMRAP 12:00,
5 x box jump overs
10 x deadlifts
15 x wall balls

February 6, 2019

STRENGTH: 3 sets of, rotate EMOM (12:00)
Station 1 – Landmine press (right arm) x 8
Station 2 – Landmine press (left arm) x 8
Station 3 – 40’ Farmer’s carry AHAP
Station 4 – hollow rock, max
WOD: For time,
50 x cals row
40 x thrusters
30 x lateral barbell burpees
20 x handstand push ups
OLYMPIC LIFTING
STRENGTH: A) High Hang Power Snatch + Power Snatch: (3+2) x 3, rest 2 minutes between sets
B) Snatch grip push press 3 x 5
C) Overhead squat 3 x 5, in between sets complete 5 x DB step ups per leg
WOD: 9 minute AMRAP
Waiter’s carry, single arm x 50’, per arm
5 x box jumps
10 x single arm DB/KB snatch, alternating

February 5, 2019

STRENGTH: Work up to 1 RM overhead squat

WOD: In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

5 x overhead squats

10 x kettlebell swings

20 x double unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken

February 4, 2019

STRENGTH: Work up to 1 RM overhead squat

WOD: In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

5 x overhead squats

10 x kettlebell swings

20 x double unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken

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