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

Workouts

December 7, 2018

STRENGTH: Shoulder Press 5-5-5-5

WOD: For time,
60 x cal row
50 x alt. arm DB snatch 
40 x box jump overs 
30 x pull ups 
20 x handstand push ups
10 x burpees

December 6, 2018

ENDURANCE: Row 10 x 100m w/1 min rest
WOD: For time,18-15-12-9-6-3 of,
Front Squat 
Wall Ball 

Complete 200 m run after each couplet.

December 5, 2018

SKILL: Alternate between A & B for a total of 4 rounds of each
A) Handstand Holds × 30-40s 
B) Strict Pullups x Max Reps
WOD: 5 rounds for time
35 x double unders 
12 x kettle bell swings 
9 x handstand push ups 
6 x chest to bar pull ups 

OLYMPIC LIFTING
STRENGTH: A) Power clean w/pause below knee and at hang + Jerk w/pause on catch x 5
B) Power clean w/pause below knee + Jerk x 5
C) Power clean + Jerk x 5
SUPP: A) Single arm DB row 3 x 10
B) Single arm DB tricep arm kickback 3×10
*Superset A &B
WOD: 400 m Farmer’s carry

December 4, 2018

STRENGTH: Overhead Squat

5 reps @ 65%
4 reps @ 75%
2 x (3 reps @ 85%)

WOD: AMRAP 12 minutes

12 x box jumps 

9 x OH squats 

6 x toes to bar

December 3, 2018

STRENGTH: In 10 minutes build to a heavy 3 RM push press, immediately followed by 1 x split jerk EMOM for 5 minutes.

WOD: Against a 4 minute clock, complete 3 rounds for max reps,

400 m run + max reps sumo deadlift high pull

Rest 2 minutes between rounds

css.php