March 2021 – CrossFit O'Fallon

Mar 31, 2021 by josh 273

4-1

Deadlifts2-2-2-2-2*touch and go with no bouncing WOD10 minute AMRAP10 side plank with reach through (ea side)10 push-up with shoulder tap10 med ball sit-ups10 RDLs (light weight)

Mar 30, 2021 by josh 305

3-31

Farmers carry5x100m WOD20 min AMRAP500m row or 400m run10 burpees5 strict pullups10 Z – presses (choose a moderate weight) Score is rounds + reps. Enter db weight you use in notes in SugarWOD

Mar 29, 2021 by josh 266

EMOM – 20 min Min 1 – 3 position snatchMin 2 – double under practiceMin 3 – 3 position clean and jerkMin 4 – :30 handstand skill practice -For the lifts use around 60%-If you are efficient at DUs, do 50 or...

Mar 28, 2021 by josh 314

3-29

800m runThen3 rds30 walking lunge steps15 plate ground to overhead 45/3510 pushups w/ feet in plate 400m runThen3 rds50 plyo skiers on plate 45/3515 squats with plate20 shoulder taps 200m runThen3 rds100’ overhead carry w/ plate 45/3515 reverse...

Mar 26, 2021 by josh 273

3-27

Partner WOD5 rounds400m Run together20 Overhead Lunges 95/6520 Push presses 95/6510 burpees 28 minute time cap

Mar 25, 2021 by josh 297

21.3 21.4

Snatch2-2-2-2-2Pause 3 seconds in the receiving position WOD21.3&4 Workout 21.3For total time:15 front squats30 toes-to-bars15 thrustersRest 1 minute15 front squats30 chest-to-bar pull-ups15 thrustersRest 1 minute15 front squats30 bar...

Mar 24, 2021 by josh 270

3-25

Deadlift5×3 WOD10 min amrapFarmers carry 200’40 DUs

Mar 23, 2021 by josh 637

3-24

Front Squat1 rep on the minute for 10 minutes. Use 80-90% of your max WOD30 minute AMRAPRun or row 800m15 no push-up burpee w/ air squat:15 second V-holdRun or row 800m20 alternating shoulder taps10 lying leg raises

Mar 22, 2021 by josh 338

3-23

WOD30 clean and jerks 135/9540 box jump overs 24/2015 clean and jerks 135/9520 box jump overs 24/20 Post WOD tempo strengthPull-up or ring row3×5 :03 up and :03 down Reverse lunge3×6 :03 down and :03 up

Mar 21, 2021 by josh 378

3-22

Tempo clean and jerk2-2-2-2-2:03 pause at just below the knee to start each rep WOD3 rounds400m run10 thrusters 95/65, 115/80elite5 c2b pullups, muscle ups elite

Mar 19, 2021 by josh 309

3-20

Partner WOD5 rounds40 wallballs 20/1420 pullups10 ground to overhead 155/105 *alternate singles with your partner, choose a heavier weight if needed. **divide wallballs and pullups up anyway you like.

Mar 18, 2021 by josh 355

21.2

15 minutes to work on a 3 position Power snatch. Hip, knee, floor “21.2” For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee...