March 2019 – Page 2 – CrossFit O'Fallon

Mar 18, 2019 by Mendy Finley 525

3-19

Snatch 2-2-2-2-2 WOD 4 rds 400 m run 20 alt db or kb snatches

Mar 17, 2019 by Mendy Finley 535

5×5 front squats WOD EMOMx15 Min 1: 10 air squats + 5 Power Cleans Min 2: 10 air squats + 5 TTB Min 3: 10 air squats + 5 Push Jerks Repeat sequence for 15 minutes *use 65-75% of your clean and jerk max

Mar 15, 2019 by Mendy Finley 543

3-16

Partner wod 2 rounds for max reps: 2 min rower or bike cals 1 min rest 2 min Box jumps 24/20 1 min rest 2 min Thrusters 95/65 1 min rest 2 min Db or kb snatch 53/35 1 min rest

Mar 14, 2019 by Mendy Finley 544

19.4

OPEN 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Time cap: 12 minutes POST...

Mar 13, 2019 by Mendy Finley 526

3-14

Deadlift 5-5-5 WOD 12 min amrap Accumulate 1 min in a handstand hold Run 200m

Mar 12, 2019 by Mendy Finley 692

3-13

20 min to work on 1 hang power clean +1 power clean + 1 jerk WOD 7 min amrap 10 power cleans 10 shoulder to overhead Rx 135/95 Elite 155/105

Mar 11, 2019 by Mendy Finley 586

3-12

Pause back squats 7×2 WOD 3 rounds 50 air squats 40 kb swings 53/35 30 push-ups Rest 2 min after each round

Mar 10, 2019 by Mendy Finley 503

3-11

Work the following complex for 15 minutes: Power snatch +squat snatch + ohs WOD EMOMx14 Even: 7 TTB, rest remained of the minute Odd: 7 Power snatches 95/65 then as many burpees as possible

Mar 8, 2019 by Mendy Finley 612

3-9

Team WOD 50-40-30-20-10 reps for time of: Wall Balls 20/14 Power Cleans, 135/95 *After each round is completed each teammate completes a 200m row

Mar 7, 2019 by Mendy Finley 535

19.3

For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes

Mar 6, 2019 by Mendy Finley 581

3-7

Hang Clean 3-3-3-3-3 WOD 1000m row 50 goblet squats 53/35 50 kb swings 53/35

Mar 5, 2019 by Mendy Finley 521

3-6

Jerk (from rack) start at 50% of your 1 rep max Climb 5-10lbs each attempt until you reach your max for the day. WOD 10 min ladder 3-6-9-12-15-18-…. Sdhp 95/65 Hspu