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

Workouts

April 10, 2019

STRENGTH: Deadlift 5 x 5
WOD: 3 rounds for time,
7 x deadlift
14 x pull ups 
28 x DB shoulder rack lunges
OLYMPIC LIFTING
1) 2 sets,
Burgener Warm up (One set with PVC pipe, one set with light barbell)
Tall Box Jumps x 5
2) Hang Squat Clean + Front Squat + Power Clean + Jerk: (1+1+1+1) x 5 working sets
3) Clean Pull 3 x 3
4) Clean & Jerk: 3 singles
5) 3 sets,
10 x Ring Dips
20 x Hollow Rocks
30 seconds forearm plank hold

April 9, 2019

SKILL/STRENGTH: 10:00, alternating between,
EVEN: 5 x pistols per leg, scale accordingly
ODD: Handstand walk x 20 feet
WOD: For time, 21-15-9
Thrusters 
Toes to Bar

April 8, 2019

STRENGTH: Push jerk x 2 EMOM for 10:00
WOD: Every 4 minutes for 24 minutes, complete for max load,
400 m run 
6 x HSPU 
3 x Power Clean, athlete’s choice
SCORE = Total amount of weight moved

April 5, 2019

STRENGTH: Bench Press 2-2-2-2

Rest as necessary between sets
WOD: For time,

200 m run

5 x pull ups 

10 x push ups 

15 x squats

400 m run 

10 x pull ups

15 x push ups

20 x squats

600 m run 

15 x pull ups

20 x push ups

25 x squats

800 m run 

20 x pull ups

25 x push ups

30 x squat

Happy FESTIVUS Games Month!

Mixed Pairs Festivus Games is less than one month away!!!

Now’s the time to grab a partner and get signed up!!!

Hosted at: FallOut CrossFit, Kennewick, WA

When: April 27th, 2019

Open to: Mixed Pair- Novice, Intermediate, Masters

Register

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