Mendy Finley – Page 84 – CrossFit O'Fallon

Feb 19, 2019 by Mendy Finley 530

“Work it Wednesday”

Hang power cleans 3-3-3-3-3 WOD Work it Wednesday! On a running clock 0-5 max pull-ups 5-10 max wallballs 10-15 max ground to overhead 135/95 15-20 calorie row or bike

Feb 18, 2019 by Mendy Finley 538

Snatch EMOM First 5 minutes 2 reps 65-75% of 1 rm Second 5 minute 1 rep 80% or more of 1 rm WOD Tabatas Db snatch use same arm for :20 interval then switch arms for next interval 50/35 -Rest 2 min Toes to bar -Rest 2 min Pushups Score is total...

Feb 17, 2019 by Mendy Finley 536

2-18

OHS 5-4-3-2-1 WOD 10-9-8-7-6-5-4-3-2-1 Squat cleans 115/80rx, 135/95elite Burpee over the bar

Feb 15, 2019 by Mendy Finley 503

2-16

Teams of 3: 100 Deads, 80 HPC, 60 Front Squats, 40 Jerks, 20 Thrusters, One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 4 burpees. Rx 115/80 Elite 135/95 or >

Feb 14, 2019 by Mendy Finley 796

“11.5”

5 sets 3 position snatch Hip, knee, floor WOD “11.5” AMRAP in 20 minutes 5 Power Cleans (145/105 lb) 10 Toes-To-Bars 15 Wall Balls (20/14 lb, 10/9 ft)

Feb 13, 2019 by Mendy Finley 519

2-14

Happy Valentine’s Day! Strict Press 5-5-5 400m run 21 sdhp 95/65 21 Push press 95/65 400m run 15 sdhp 95/65 15 Push Press 95/65 400m run 9 sdhp 95/65 9 Push Press 95/65

Feb 12, 2019 by Mendy Finley 544

2-13

Deadlift Find a 3rm WOD 10 min amrap 10 pull-ups 20 push-ups 30 air squats *elite: all strict pull-ups

Feb 11, 2019 by Mendy Finley 553

2-12

5 sets of 3 position clean & jerk (Hip, knee, floor) WOD 25 ground to overhead 95/65 20 ground to overhead 135/95 15 ground to overhead 185/135 *one barbell, adjust your own weights. Coaches will assist you in choosing lighter weights if...

Feb 10, 2019 by Mendy Finley 559

2-11

OHS 3-3-3-3-3 WOD 3 rds 1 min assault bike max calories 1 min rest 1 min wallballs 1 min rest 1 min db or kb snatches 50/35 1 min rest *score is total reps

Feb 8, 2019 by Mendy Finley 570

2-9

Partner WOD 3RFT: 75 Wall Balls, 20/14 50 KBS, 70/53 25 Burpee Box Jumps, 24/20

Feb 7, 2019 by Mendy Finley 582

2-8

5 climbing sets of: 1 snatch + 1 hang snatch WOD 21-15-9 Snatches (full squat) 115/80 Box jumps 24/20

Feb 6, 2019 by Mendy Finley 544

2-7

Deadlift 5rm WOD 12 min Even: Max kb swings 53/35 Odd: 25 DUs *score is total kb swings

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