September 2019 – CrossFit O'Fallon

Sep 30, 2019 by josh 467

10-1

Find a heavy power clean and push jerk WOD 10-8-6-4-2 Power clean and jerk 30 Double unders after every set of snatches. *use 60% of today’s heavy power clean and jerk

Sep 29, 2019 by josh 434

9-30

Find a max back squat with a 5 second pause WOD 400m Run 21 Thrusters (95#/65#) 21 Pull-ups 400m Run 15 Thrusters 15 Pull-ups 400m Run 9 Thrusters 9 Pull-ups

Sep 27, 2019 by josh 442

9-28

50 Power cleans 135/95 20Pull-ups 50 Shoulder to overhead 135/95 20 Pull-ups 50 push-ups 20 pull-ups 50 kb swings 53/35 20 pull-ups Try to keep reps 50/50 between the partners.

Sep 26, 2019 by josh 427

9-27

Strict Press Sets of 3 climbing, once you can no longer complete 3 Strict reps switch to push press in sets of 3 as high as possible. WOD 50-40-30-20-10 Sit-ups Wallballs 20/14

Sep 25, 2019 by josh 474

9-26

Work for 20 minutes on: 3 position snatch (hip, knee, floor) (pause 2 seconds at each position before pulling WOD 6 rounds 6 hspu 12 kb swings 53/35 200m run

Sep 24, 2019 by josh 468

From The mainsite: On a 25-minute clock: As many rounds as possible in 5 minutes of: 10 strict pull-ups, 20 push-ups, 30 squats Then, as many rounds as possible in 5 minutes of: 8 strict pull-ups, 16 push-ups, 24 squats Then, as many rounds as...

Sep 23, 2019 by josh 443

9-24

Work for 20 (ish) min and build to a heavy 3 position clean (hip, knee, floor) WOD 8 min AMRAP 6 power cleans 9 lateral burpees 12 TTB *use 70% of your heaviest 3 position clean

Sep 22, 2019 by josh 581

9-23

Pause back squats 3-3-3 heavier than last week WOD 4 rounds 20 wallballs 400m run

Sep 20, 2019 by josh 447

9-21

Partner WOD 15 min AMRAP 30 Db snatches 50/35 30 Air squats 15 burpees Rest 2 min 4 min Power Clean 165/115 *you can choose a heavier or lighter clean. One athlete works at a time

Sep 19, 2019 by josh 443

9-20

Deadlift 3-3-3-3-3 climbing WOD “11.2” AMRAP in 15 minutes 9 Deadlifts (155/100 lb) 12 Push-Ups 15 Box Jumps (24/20 in)

Sep 18, 2019 by josh 449

9-19

Work the following complex for 20 minutes Power snatch + OHS + snatch balance WOD 21-15-9 Power snatch 95/65 TTB

Sep 17, 2019 by josh 452

9-18

10 x 2 minute rounds of: 5 hspu’s 10 lunges 15 sit-ups 20 DU’s or 40 singles *rest 1 minute after each round and pick up where you left off