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

August 10, 2016

Strength: Front Squat: 3-3-3-2-1-1

WOD: 12 min AMRAP

50 x Double Unders

10 x Clean and Jerks 135/95 95/55 55/35

OLY WOD

Strength: 7 sets of,

3 x Power Cleans

2 x High Hang Squat Cleans

1 x Jerk

(2 min rest between sets) (70-75% of clean)

WOD: 3 Rounds for time,

15 x Jerks 115/85

15 x T2B

August 9, 2016

Strength: Take 20 min to find 3 Rep Max Thruster

Metcon: 10-9-8-7-6-5-4-3-2-1

Thrusters

Pull-ups

Bar facing Burpees

August 8, 2016

Strength: 5×5 Deadlift

WOD: 5 Rounds For Time

15 x Deadlifts

20 x Wall balls

SAM_4940_1

August 5, 2016

STRENGTH: Press complex, complete 2 cycles, weight stays the same for all 3 movements,

3 x strict press + 5 x push press + max reps push jerk

WOD: Three rounds for max reps/cals,

90 seconds row (cals)

60 sec rest

90 seconds medball squat cleans

60 sec rest

90 seconds toes to bar

60 sec rest

August 4, 2016

SKILL/STRENGTH: 400 m farmer’s carry, as heavy as possible

WOD: 3 rounds for time,

60 x double unders

30 x wall balls

15 x pull ups

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