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

August 9, 2019

STRENGTH: Hang squat clean x 2 reps EMOM for 10:00
WOD: On the 2:00 (7 Sets) in 14 minutes,
36 x Double Unders 
9 x Toes to Bar 
3 x Power Cleans 
* Score today is the final weight completed on the barbell

July 26, 2019

Strength: Deadlifts 5 x 3 @ 80% of 1 RM
WOD: For time, with a partner,
400m Barbell carry (Both carry) 
10 x Deadlifts (Both complete)
50 x Double unders (Both complete) 
400m x Barbell carry (Both carry)
50 x Double unders (Both complete)
10 x Deadlifts (Both complete)
400m Barbell carry (Both carry)
**AVERAGE YOUR DEADLIFT WEIGHT TO FIND A COMMON WEIGHT THAT BOTH ATHLETES CAN DO. BOTH ATHLETES WILL COMPLETE EACH OF THE EXERCISES, ONE WORKING AT A TIME.

July 25, 2019

Strength: Super set the following,
4 sets of… 10-12 x Dumbbell bench press & 6-8 x Dips
THEN…
3 sets of 8-10 x bent over dumbbell rows 
WOD: For time,
21-15-9
Handstand Push ups 
Double unders
Alternating Pistols

July 24, 2019

Strength: 15 minutes of gymnastics work 
WOD: 20 minute AMRAP
10 x Dumbbell snatch right arm 
25’ Dumbbell overhead lunge right arm
10 x Dumbbell snatch left arm
25’ Dumbbell overhead lunge left arm
10 x Pull-ups 
OLY WOD
Strength: SNATCH WORK
A) Snatch push press + Overhead squat
2 x (3+1), 2 x (2+1), 2 x (1+1) Work up in weight as reps decrease
B) Snatch High Pull + Snatch
2 Sets @ 70% of 1-rep-max, 2 sets @ 75%, 2 sets @ 80%
C) Snatch Deadlift  4 x 3 
WOD: 6 Minute AMRAP
3 x Power snatches
6 x Burpee over barbell
9 x Box Jumps

July 23, 2019

Strength: 3 rounds of…
1 minute of strict toes to bar, max
1 minute of tuck ups, max
1 minute of banded good mornings, max
1 minute sit ups, max
30 seconds rest
WOD: For time,
30 x handstand push ups 
30 x overhead squats 
30 x hand release push ups 
30 x back squats