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

August 7, 2019

STRENGTH: Overhead squat 5-5-5-3-3-2
WOD: On the 4:00 x 5 rounds complete,
15/12 cals on rower
9 x lateral barbell burpees
6 x power snatches
(Rest remaining time)
*Score today is load on the power snatch
OLY LIFTING
STRENGTH:
1) Strict press + push press (2 + 3) x 3
2) 3 position clean and jerk (3+1) @ 75-80% of best clean and jerk x 5 work sets
3) Clean pulls 3 x 3 @ 90% of best clean
CONDITIONING: Complete 4 rounds, rotating EMOM
10/8 cals on rower
12 x hollow rocks
6 x Double KB hang clean and press 
6 x strict pull ups, weighted if possible

July 8, 2019

WODs: A) 3 rounds for time,
20 x thrusters 
12 x Russian twists, 2 ct w/plate 
B) For time,
15-12-9
Back squats 
Lateral bar burpees
Handstand push ups 
C) For time, 2 rounds of,
30/20 cal row
30 x wall balls 

July 5, 2019

STRENGTH: In 15 minutes, work up to a heavy 2 RM
WOD: For time, “The Joker”
1-10 x toes to bar 
10-1 x deadlift

June 26, 2019

WOD: Against a 35 minute running clock,
Complete as many rounds and reps as possible in 15 minutes of,
500 m row
15 x hand release push ups 
10 x power snatches 
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of,
50 x double unders 
15 x sit ups
10 x back squats – must pull from floor 
OLYMPIC LIFTING
STRENGTH: A) Clean Pull + Power Clean + C&J
4 sets x 3 reps @ 80%
4 sets x 3 reps @ 85%
B) Back Squat
5 sets x 4 reps @ 85%
Supplemental: Banded pull aparts 2 x max reps
WOD: “Open 11.3”
AMRAP in 5 minutes
Squat Clean
Jerk

June 25, 2019

STRENGTH: Every 2 minutes, for 6 minutes (3 sets):
Muscle Clean x 5 
1-Step Box Jump x 5 reps 
Then, every 90 seconds for 8 sets,
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
WOD: Complete AMRAP in 10 minutes of,
50 x double unders 
15 x toes to bar 
10 x power cleans