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

January 31, 2022

PART 1: For Time,
75 x Power Snatches )

On the Minute [Starting at 0:00]:
30 x Double Unders

IMMEDIATELY INTO….

PART 2: POWER SNATCH
7 Minute Window:
Build to Heavy Single Power Snatch

*Score: Time it takes to complete the workout in Part 1 and Heaviest load in Part 2

ACCESSORY: Wall walk conditioning

3 sets of,

AMRAP of max wall walks in 1 minute

Rest 1 minute

December 17, 2021

STRENGTH:  Squat + Gymnastics

5 sets, not for time,

3 x front squats  – build each set

After each set of front squats complete 6 x strict handstand push ups

WOD: AMRAP 16:00
4 x Wall Walks
8 x Alternating Dumbbell Snatches
12 x Toes to Bar

September 2, 2021

STRENGTH: Back squat

Sets 1-2: 8 reps @ 65%

Sets 3-4: 5 reps @ 73%

Set 5: 3 reps @ 80%

WOD: In 15:00, every 5:00 begin a new set of double unders (on the 0:00, 5:00, 15:00)

75 x double unders, in remaining time AMRAP

10 x alternating arm DB snatch

10 x wall balls

*Each new round must begin with DU’s, then pick up your AMRAP where you left off

July 17, 2021

WOD: For time, with a partner, alternate rounds
10 rounds,
8 x Push Press
8 x Toes to Bar
… immediately into…dividing reps as you like,
1200 m run
80 x Box jumps
40 x Double Dumbbell Devil’s press

June 30, 2021

STRENGTH: Every 2:00 x 5 sets

2 x strict press + 3 x push jerk, building across the sets

WOD: Every 4 minutes for 20:00

50 feet dumbbell front rack walking lunge

25 x wall balls

50 x double unders