December 2014 – Page 2 – CrossFit O'Fallon

Dec 16, 2014 by Mendy Finley 826

“CrossFit Total”

CrossFit Total 1RM back squat 1RM strict press 1RM DL

Dec 15, 2014 by Mendy Finley 844

12-16

Strength: Snatch 5×3 @75# Tabatas Squats – during 10 sec rests hold bottom of squat Pushups – during 10 sec rests hold top of pushups Situps – during 10 sec rest hold top of situp

Dec 14, 2014 by Mendy Finley 661

12-15

Strength: 6 sets of 3 cleans + 1 jerk@75% WOD: 15 min AMRAP 40 du’s 30 kb swings 53/35 20 walking lunges 10 burpee pullups *score is total reps

Dec 11, 2014 by Mendy Finley 650

12-12

Strength: Deadlifts 2×3@70% 3@80% 3+@90% WOD 5 rds 3 wall climbs 10 deadlifts 185/135 10 box jumps 24/20

Dec 10, 2014 by Mendy Finley 712

12-11

Strength: Back squat 6 @75% 6 @ 80% 4@85% 3@90% 2@95% 6@75% WOD 2 rds 15 goblet squats 53/35 20 mt climbers 15 kb swings 20 burpees 15 goblet squats 20 pullups 15 kb swings 20 jump lunges

Dec 9, 2014 by Mendy Finley 688

12-10

Strength: Power snatch + overhead squat + snatch 6 sets 6 AMRAP 5 power snatch 95/65 10 box jumps Rest 3 min 6 AMRAP 5 hang power snatch 10 du’s

Dec 8, 2014 by Mendy Finley 682

12-9

Strength: Strict Press 3@70% 3@80% 3+@90% Push press 2-2-2-2 WOD: 750m row 50 push press 95/65 25 plyo pushups

Dec 7, 2014 by Mendy Finley 664

Strength: Power clean + front squat + clean and jerk , heaviest 6 sets 5 min AMRAP 8 burpee pullups 8 power clean 3 min rest 4 min AMRAP 6 burpee pullups 6 power cleans 2 min rest 3 min AMRAP 5 burpee pullups 5 power cleans

Dec 5, 2014 by Mendy Finley 649

12-6

Strength: Snatch balance 3-3-3-3-3-3-3 WOD 3 rds 1 min wallball 1 min kb ground to overhead 1 min du’s 1 min rest

Dec 4, 2014 by Mendy Finley 769

12-5

Deadlift 2×5 @ 65% 5@75% 5+@85% Intervals 4 rds 400 m row 20 burpees Rest 2-3 minutes Score is your slowest round…

Dec 3, 2014 by Mendy Finley 922

“Nasty Girls”

Strength: Clean and jerk Start with 60% of 1rm up by 5% until u reach heaviest good lift of the day “Nasty Girls”

Dec 2, 2014 by Mendy Finley 700

12-3

Strength: 3 max handstand holds Or 3×5 hspu Then Strict press 2×5@65% 5@75% 5@85% 12 min AMRAP 14 jump lunges 10 push press 115/75 6 toes to bar