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

From the Blog

September 7, 2016

SKILL/STRENGTH:Four sets of,

Dumbbell Push Press x 6-8 reps

Rest 30 seconds

Single Leg Step Ups x 6-8 reps each leg w/dumbbells

Rest 30 seconds

Back extensions x 6-8 or empty barbell good mornings x 6-8

Rest 30 seconds

WOD: Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 x Kettlebell Swings

Max Reps of Thrusters

Rest 60 seconds between sets.

*Note, this is intended to be light for maximum output…meaning, you shouldn’t be putting the barbell down to rest on your thrusters! Choose your level appropriately.


SKILL: Burgener Drill w/coach, then split jerk work

STRENGTH: 5 rounds – Every 3 minutes complete:

3 x split jerk (AHAP)

Max rep strict pause ring dips (2 second pause in the bottom position)

Rest remaining time

WOD:  Complete 4 rounds for max reps,

30 second max rep power clean (60% 1 RM clean)

30 seconds rest

30 second max rep shoulder to overhead

30 seconds rest



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