June 2021 – Page 2 – CrossFit O'Fallon

Jun 16, 2021 by josh 347

6-17

Push pressFind a heavy single WODTabataBall slams Rest 2 min Jump squats Rest 2 min Sit-ups

Jun 15, 2021 by josh 300

6-16

Front squatFind a 1 rmOrMax reps at body weight WOD5 rounds10 alt front rack lunges 115/7515 pullups10 dB snatches 50/3515 toes to bar *21 minute time cap Elite: 155/105 & 70/50o on db snatches

Jun 14, 2021 by josh 372

“Jerry”

Hero WODJerry1 mile run2,000m row1 mile run *you can sub the row with a 4 mile assault bike ride.

Jun 13, 2021 by josh 332

6-14

Find a 1rm snatch for the day WOD4 rounds21/17 cal bike or 400m run7 chest to bar pullups7 hang power snatches 115/75 Elite: 7 bar muscle ups, 155/105

Jun 11, 2021 by josh 260

6-12

Partner WOD5 rounds each of:Partner A – 25/20 cal bikePartner B – amrap 14 kb swings 7 ttb

Jun 10, 2021 by josh 312

5 sets of the following complex1 power clean + 3 front squats + 1 split jerk WOD15 min AMRAP2 rounds of Cindy1 round of DT Cindy- 5 pullups 10 pushups 15 squatsDT – 12 deadlifts 9 hang power cleans 6 jerks

Jun 9, 2021 by josh 311

6-10

Deadlift3-2-1 WOD8 minutesMax KB swings 53/35*at the top of each minute complete 8 box jumps 24/20

Jun 8, 2021 by josh 274

6-9

Front Squat3-2-1 WOD3 rounds3 minutes max run or row distance (run 100 m shuttles)1 min walking lunges1 min squat jumps3 minutes max run or row distance (run 100 m shuttles)1 min mountain climbers1 min sit-ups

Jun 7, 2021 by josh 302

6-8

Push press3-3-3-3-3 WOD4 rounds3 no push-up burpees3 burpees21 alternating dumbbell snatch63 DUs

Jun 6, 2021 by josh 314

6-7

Power snatch + snatch + OHS 1-1-1-1-1 WOD 4 rounds:500m row25 wallballs 20/14*Rest 2 minutes after each round

Jun 4, 2021 by josh 270

6-5

Partner WOD5 roundsPartner 1 – 100m farmers walk 50/35Partner 2 – amrap – 8 pullups 25 plate hops Partner 2 – 100m farmers walk 50/35Partner 1 – amrap – 8 pullups 25 plate hops **Elite 4 muscle ups instead of 8...

Jun 3, 2021 by josh 334

6-4

Clean and jerk wave3 rounds1 rep OTM x 5 minutesStart at 70-75% of your max, increase 5-10 pounds each minute, reset to 70-75% at the start of each 5 min round. WODAMRAP 126 front squats 95/656 push press 95/656 thrusters 95/6518 bar facing...