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

Workouts

May 8, 2021

MUPRH CONDITIONING

WOD: For time, 2 rounds,

400 m run

75 x air squats

400 m run

35 x push ups

400 m run

25 x pull ups

ACCESSORY: 3 sets of,

12 x strict toes to bar

4 x ½ Turkish sit up, ea side

50 feet Waiter’s carry w/plate, ea side

May 7, 2021

STRENGTH: Press Complex

A) Strict Press – Every 90 seconds x 3 sets, complete 5 @ 70%

B) Push Jerk – Every 90 seconds x 3 sets, complete 5 @ 70%

WOD: For time,

800 m run

–Into–

21-15-9

Power snatch

15-12-9

Toes to bar

–Into— 75 x wall balls

May 6, 2021

STRENGTH: Deadlift

Every minute on the minute, complete 1 x deadlift @ 70% of 1 RM

On minute 11:00, complete 1 set of UNBROKEN deadlifts @ 70% as an AMRAP

WOD: 4 rounds, each against a 4:00 clock
20/15 cal row OR 15/12 cal bike –SPRINT
200 feet Dumbbell Farmer Carry AHAP
(Time Cap 4:00 each round)

REST 2 MINUTES BETWEEN ROUNDS

May 5, 2021

WOD: “Mary” – AMRAP in 20:00 of,

5 x handstand push ups

10 x alternating pistols

15 x pull ups

ACCESSORY: Complete the circuit working 40 seconds on/20 seconds off for 8 minutes,

8 x standing dumbbell Arnold press

8 x weighted sit ups

8 x lateral single leg box step ups, ea leg

May 4, 2021

STRENGTH: Squat stamina

For 10:00, alternate between front squats and back squats – all squats @ 65% of front squat 1 RM

EVEN – 5 x back squats

ODD – 3 x front squats  

WOD: 10 rounds (5 of each), 1 min on: 1 min off

Alternating between,

1) 8/7 cal row OR 7/5 cal bike

MAX effort dumbbell Devil’s Press

2) 8/7 cal row OR 7/5 cal bike

MAX effort dumbbell thrusters

**Score is total Devil’s press and thrusters for all rounds

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