#99338

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sushi

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA

New Post has been published on http://falloutcrossfit.com/2019/08/august-7-2019/

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

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA

New Post has been published on http://falloutcrossfit.com/2019/07/july-8-2019/

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 

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA

New Post has been published on http://falloutcrossfit.com/2019/07/july-5-2019/

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

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA

New Post has been published on http://falloutcrossfit.com/2019/06/june-26-2019/

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

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA

New Post has been published on http://falloutcrossfit.com/2019/06/june-25-2019/

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

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA

New Post has been published on http://falloutcrossfit.com/2019/06/june-24-2019/

June 24, 2019

STRENGTH: Every 1 minute, for 10 minutes,  Strict shoulder press x 1 rep @ percentages of 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Two rounds of 3 minutes each, 2 minutes rest between the rounds

Push press x max reps @ 80-85% of today’s 1-RM (add both rounds together)

WOD: “Helen” Three rounds for time of, 400 m run  21 x kettlebell swings  12 x pull ups

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness in Tri-cities, WA

New Post has been published on http://falloutcrossfit.com/2019/06/june-21-2019/

June 21, 2019

STRENGTH: Power clean (75% x 5) x 2 (85% x 3) x 2 (90-95% x 1) x 2

WOD: 12 minute AMRAP, ascending ladder – 2-4-6-8-10… Hang Power Clean  Push Jerk  200 m Run