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

Workouts

January 11, 2018

STRENGTH: Press + Push Press (1+2) x 10 sets
WOD: 7 rounds for time,
7 x thrusters 
7 x pull ups

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The Open is offered to all CrossFit athletes – including a scaled and Rx division.

January 10, 2018

WOD: For time,
“Randy” – 75 x power snatches for time 
<3 minutes rest>
15-12-9  of,
Hang squat clean 
HSPU (Rx, 2 mats, box)
<3 minutes rest>
25 x abmat sit ups
15 x bar facing burpee over barbell

OLYMPIC LIFTING
WU: Burgener Drill
STRENGTH: A) 2-position squat snatch (high hang + floor) Every 90 seconds for 10 sets
B) Snatch grip high pull 4 sets of 3
WOD: 9 minute AMRAP
4 x box jumps
8 x hand release push ups 
12 x alternating arm DB snatch

January 9, 2018

STRENGTH: A) Front Squat 5 x 5 x 5
B) Every 2 minutes for 10 minutes (5 sets total), 
7 x DB step ups, each leg AHAP
WOD: 12 minute AMRAP
3…6…9…12….
Kettle Bell Swings 
Box Jumps

January 8, 2018

STRENGTH: 10-8-6-4-2 of Clean and Jerk (Reps must be touch and go, rest as needed between sets)
Rx: 95/65, 65/75, 135/95, 165/115, 185/135
II: 75/55, 95/65, 115/85, 135/105, 155/125
I: 35/45, 45/55, 55/65, 65/75, 75/85
WOD: For time,
21-15-9 of,
Deadlift 
42-30-18
Wall Balls

January 5, 2018

SKILL: A) Pistol Progressions – 10 minutes
B) 15-10-5 (cals) max effort row w/20 x pistols following each set (scale pistols if nec.)
WOD: 10 rounds for time,
5 x power snatches 
5 x handstand push ups

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