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

Workouts

October 13, 2020

STRENGTH: Clean and Jerk, EMOM

Sets 1-3: 62% of 1 RM

Sets 4-6: 65% of 1 RM

Sets 7-9: 67% of 1 RM

WOD: For time,

2 rounds,

50 x double unders

15 x squat cleans

2 rounds,

30 x double unders

10 x squat cleans

2 rounds,

10 x double unders

5 x squat cleans

October 12, 2020

Monster Mash Monday!

WODs: Complete the following WODs in any order. Record each time separately. Rest 3 minutes between WODs.

A) 2 Rounds for time of,
25 x Pull Ups
25 x Handstand Push ups

B) 27-21-15 reps for time of,
Thruster

Row Cals

C) 3 Rounds for time of,

21 x Double dumbbell box step overs

42 x Sit ups

October 10, 2020

STRENGTH: Complete 1 set every 3:00, for a total of 3 sets

Single arm floor press x 8, each arm

Dips x 10

WOD: 4 rounds, begin a new round every 4:00 min, resting any remaining time,

10 x toes to bar

250/200 m row or 12/10 cals on bike

10 x wall balls

10 x burpees

October 9, 2020

STRENGTH: Every 2:00 for 10:00

3 x tempo deadlifts (2-3 seconds up/3-4 seconds down)

WOD: For time,

1 mile run

30 x deadlifts

30 x burpee box jump overs

October 8, 2020

STRENGTH: 10-8-6-4-2 strict press, building each set

200m recovery run after each set

WOD: For time,

50-35-20 Double unders

15-12-9 Hang power snatch

15-12-9 Lateral burpees over the bar

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