August 2021 – CrossFit O'Fallon

Aug 31, 2021 by Mendy Finley 270

9-1

Explosive Power Alternating jumping split lunge 5×10 (5 ea side) Seated box jump 5×3 Competitor / Fitness 3 rds 500 m row 12 deadlifts (body weight) 21 box jumps 24/20 400m run 21 kb swings 53/35 12 pullups Lifestyle 3 rds 500 m row 12...

Aug 30, 2021 by Mendy Finley 267

8-31

Strength: Hang snatch 3-3-3-3-3 Competitor 14 min EMOM Minute 1: 6 strict pullups Minute 2: 18 burpees Fitness 14 min EMOM Minute 1: 3-6 strict pullups Minute 2: 12-15 burpees 14 min EMOM Minute 1: 6 ring rows Minute 2: as many burpees as...

Aug 29, 2021 by Mendy Finley 309

8-30

Strength Build to a heavy Pause Back Squat *3 second pause in the bottom Competitor 12 min amrap 60 DUs 20 wallballs 20/14 10 toes to bar Fitness 12 minute amrap 40 DUs or 120 singles 20 wallballs 20/14 6 toes to bar Lifestyle 12 minute amrap 60...

Aug 27, 2021 by Mendy Finley 270

8-28

Buy in : 400m run with medball 20/14 20-18-16-14-12-10-8-6-4-2 Power clean 135/95 *after each round complete 60 plyo skiers (Use 2x45s or less) Cash out: 400m run with a medball 20/14 Partners divide work and can trade medball off as needed

Aug 26, 2021 by Mendy Finley 277

8-27

Find a heavy strict press for the day WOD Competitor 7 rounds 6 push jerks 115/75 9 bar facing burpees 12 alt lunges 115/75 Fitness 7 rounds 6 push jerks 95/65 9 bar facing burpees 12 alt lunges 95/65 Lifestyle 7 rounds 6 push jerks 76/55 9...

Aug 25, 2021 by Mendy Finley 276

8-25

Explosive power Single leg vertical jump 3×5 ea. Leg Box Jump 3×5 Consecutive broad jump 3×3 WOD Competitor/fitness/lifestyle 10 min amrap 5 pushups 10 air squats 15 sit-ups

Aug 24, 2021 by Mendy Finley 266

8-25

3 position power snatch (High, mid, floor) 1-1-1-1-1 WOD Competitor/fitness 3 rounds 1 min KB swing 35/26 1 min KB swing 53/35 1 min KB swing 70/53 1 min rest Lifestyle 3 rounds 3 min kb swing 1 min rest *choose a weight you can maintain perfect...

Aug 23, 2021 by Mendy Finley 256

8-24

Strength 2 clean pulls + squat clean + split jerk 1-1-1-1-1 WOD Competitor: Jackie 1000 m row 50 thrusters 45/35 30 pullups Rest 3 minutes 750m 30 thrusters 95/65 15 chest to bar pullups Fitness Jackie 1000 m row 50 thrusters 45/35 30 pullups...

Aug 22, 2021 by Mendy Finley 269

8-23

Find a 1 rm back squat WOD Competitor/Fitness 6x400m run Rest 1:1 These should be completed at a strong pace they should all be within :05-:10 of each other Lifestyle: 4x400m run Rest 1:1

Aug 20, 2021 by Mendy Finley 238

8-21

Partner workout: 8 minutes to build to a heavy cluster. rest 4 minutes 12 minute amrap 2-4-6-8-10-12-…… db snatches 50/35 wallballs 20/14 box jumps 24/20

Aug 19, 2021 by Mendy Finley 311

8-20

Strength Power Clean 2-2-2-1-1-1 Competitor / Fitness 5 rounds 20/17 cal bike or row 20 med ball clean 20/14 20 push press 75/55 Lifestyle 5 rounds 15/12 cal bike or row 20 med ball clean 14/10 20 push press 45/35

Aug 18, 2021 by Mendy Finley 382

8-19

Deadlift 3-3-3-3 WOD Competitor 18-15-12-9-6-3 Toes to bar 54-45-36-27-18-9 Double unders Fitness: 18-15-12-9-6-3 Toes to bar 54-45-36-27-18-9 Double unders or 2x singles Lifestyle: 18-15-12-9-6-3 Sit-ups 54-45-36-27-18-9 Singles or line hops