May 2016 – Page 3 – CrossFit O'Fallon

May 3, 2016 by josh 578

5-5

StrengthStrict Press 3×3 WOD 3 min (as far as you can go) 10 burpees 20 toes to bar 30 shoulder to overhead 95/65 40 kb swings 53/35 Rest 3 min 5 min (as far as you can go) 10 burpees 20 toes to bar 30 shoulder to overhead 95/65 40 kb swings...

5-2

Snatch (wave)75%x3, 80%x2, 85%x1, 78%x3, 83%x2, 88%x1, 80×3, 85%x2, 90%x1 WOD “SQT” Three rounds for time of: 10 Ground to overhead 95/65 200 yard Shuttle sprint, 50 yards there and back twice Optional Endurance...

5-2

Back squat4x4@70% WOD: WOD: 2 min: pull-ups 2 min: rest 2 min: burpees 2 min: rest 2 min: burpee pull-ups 2 min: rest 2 min: wall ball *score is total reps Elite: muscleups and burpee muscleups “Winners compare their achievements with their...