September 2020 – Page 2 – CrossFit O'Fallon

Sep 16, 2020 by josh 333

9-17

1 Snatch EMOM for 10 minutes WOD10 minutes3-6-9-12-15-18-21-24-…Power snatch 95/65*after each round of power snatches, complete 25 DUs

Sep 15, 2020 by josh 418

9-16

Deadlift5-5-5 @ 65%On last set complete as many reps as possible. WOD12 minutes3-6-9-12-15-18-21-….Kb swings 53/35Burpees on the 2:00, 4:00, 6:00, 8:00, 10:00 complete a :30 plank

Sep 14, 2020 by josh 431

9-15

EMOM1 Clean and jerk*try to climb in weight WOD“From the main site”20 min AMRAP7 muscle ups400m run *muscle ups will be the elite version.RX will be 14 pullups each round.

Sep 13, 2020 by josh 341

Back Squat3×5@65%*on the third set complete as many as possible if you can do more than 5. WOD On a 10-minute running clock:2 minutes of sit-ups2 minutes of squats90 seconds of sit-ups90 seconds of squats1 minute of sit-ups1 minute of...

Sep 11, 2020 by josh 357

9-12

For 20 minutes Minutes 0-10 Partner A – 15/12 calories on bike or row Partner B – 5 push-ups 10 sit-ups *switch after Partner A finishes bike, Partner B can rest until A finishes bike, and vice versa. Minutes 10-20 Partner A – 15/12 calories on...

Sep 10, 2020 by josh 408

9-11 WOD

9-112001 Meter Row or Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 Burpee Chest To Bar Pullups 11 Power Cleans 170/120 11 HSPU 11 KB Swings 70/53 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75 2001 Meter Run or Row Each component of this WOD...

Sep 9, 2020 by josh 366

9-10

Bench Press or floor press5×5 Ring Rows5 sets max effort Rear delt flys3 sets x 1:00 amrap. Use 5s, 10s, or light dbs Curls3×15 WOD3 x 500m row Max effort, fully recover before starting next 500.

Sep 8, 2020 by josh 409

“Quick CF Total”

“Quick CF Total”On a running clock: 13:00 to find a 1 rm Back Squat13:00 to find a 1 rm strict Press13:00 to find a 1 rm deadlift *score is the the sum of your heaviest lift from each movement.**must complete the lifts in order, if you complete a...

Sep 7, 2020 by josh 371

9-8

SkillworkHSPU Work 5 sets at whatever level you are at:Holds, Kipping, strict, deficit…. WOD80 DUs30 hang power snatch 75/5520 pullups60 DUs20 hang power snatch 75/5515 pullups40 DUs10 hang power snatches 75/5510 pullups

Sep 6, 2020 by josh 460

9-7

Partner WOD100 cal bike or row100 front squats100 sit-ups100 shoulder to overhead100 burpees100 box overs 24/20 One athlete works at a time!RX115/80 Labor Day hours 7,8,9am

Sep 4, 2020 by josh 330

9-5

800m Run8 rounds6 TTB4 clean and jerks 400m run6 rounds6 TTB4 clean and jerks 200m run4 rounds6 TTB4 clean and jerks Complete the runs together,Alternate complete rounds with your partner. RX 135/95

Sep 3, 2020 by josh 492

9-4

20 minutes ofSnatch technique work WOD11 minutes1-3-5-7-9-11-13-…Chest to bar pull-upsSquat snatches 95/65 Elite:Muscle upsSquat snatches 135/95