#99352

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

New Post has been published on http://falloutcrossfit.com/2019/06/june-20-2019/

June 20, 2019

WOD: “Kalsu” 

100 x thrusters

5 x burpees to start and at the top of every minute

New Post has been published on http://falloutcrossfit.com/2019/06/june-18-2019/

June 18, 2019

STRENGTH: In 15 minutes, work up to a heavy 2 RM of clean and jerk

WOD: With a partner for time,

New Post has been published on http://falloutcrossfit.com/2019/06/june-13-2019/

June 13, 2019

STRENGTH: Front squat 5-3-3-1-1-1

WOD: For time,

400 m run 

18 x cleans 

18 x thrusters 

400 m run

15 x cleans

15 x thrusters

400 m run

12 x cleans

New Post has been published on http://falloutcrossfit.com/2019/06/june-11-2019/

June 11, 2019

STRENGTH: Sumo deadlift 5-3-3-1-1-1

WOD: 20 rounds for time,

5 x wall balls 

3 x box jump overs 

New Post has been published on http://falloutcrossfit.com/2019/06/june-6-2019/

June 6, 2019

STRENGTH: Push Jerk 5 x 5

WOD: For time,

New Post has been published on http://falloutcrossfit.com/2019/06/june-5-2019/

June 5, 2019

SKILL/STRENGTH: Rotating EMOM for 14 minutes,

EVEN – 2 x Turkish Get ups, per side

ODD – 5 x Pistols, per side

WOD: For time, 12 min time cap,

15-12-9-6-3 of:

Clean & Jerks 

Burpee box jumps 

OLYMPIC LIFTING

STRENGTH: 1) Power Snatch + Snatch (1+1) x 4 working sets

2) Pause overhead squat + Overhead squat (2 + 2) x 5

3) Power Clean + Push Jerk: (1+1) x 3 working sets

4) Pause Front Squat + Front Squat (2+2) x 5 WOD: For time 12-9-6-3

Power snatch 

New Post has been published on http://falloutcrossfit.com/2019/06/june-4-2019/

June 4, 2019