josh – Page 11 – CrossFit O'Fallon

Mar 21, 2021 by josh 367

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 298

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 348

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...

Mar 17, 2021 by josh 639

3-18

Strict Presses5×3 w/ 3 second descent WOD4 rounds:40 burpees:20 rest:40 kb swing 53/35:20 rest:40 plate hops (45):20 rest

Mar 16, 2021 by josh 323

3-17

Back squats3 x 5 WOD 13 min AMRAP15/12 bike or row or 200m run10 hollow rocks15 hand release pushups20 air squats Immediately into 13 min AMRAP15/12 bike or row or 200m run5 HSPUs10 sit-ups10 deadlifts 135/95

Mar 15, 2021 by josh 379

3-16

Tempo work Alternating single arm dB bench press3×5/arm 3 sec down, 3 sec up*one arm is extended while other arm works Inverted Row3×6 3 sec down, 3 sec up WOD3 rounds400m run or 20/17 cal bike or row10 hang power cleans 135/95...

Mar 14, 2021 by josh 325

3-15

3 position clean & jerk2-2-2-1-1-1 WOD4 rounds5 bar facing burpees5 clusters 95/65, 115/75E15 pullups, C2B for elite100m farmer walk 50/35

Mar 12, 2021 by josh 671

3-13

Partner WOD6 minutesRun 800ThenAmrap – clean and jerks 135/95 6 minutesRun 800ThenAmrap – Pullups 1 min rest 6 minutesRun 800 Then amrap burpees

Mar 11, 2021 by josh 381

21.1

20 min to find a 1rm snatch for the day WOD21.1 1-3-6-9-15-21 Wall Walks 10-30-60-90-150-210 Double-Unders Time Cap: 15 minutes

Mar 10, 2021 by josh 336

2-11

3 sets each side ofSingle arm dB or kb carryOverhead 100ftFront rack 100ftFarmer 4 roundsMin 1 – dB or kb snatch 50/35Min 2 – DUsMin 3 – sit-upsMin 4 – rest

Mar 9, 2021 by josh 329

3-10

20 min to find a 1rm front OR back squat WODFor 26 minutesEither Run for max distanceOrBike for max caloriesOrRow for distance

Mar 8, 2021 by josh 309

3-9

Tempo workSplit stance deadlift (3 sec down &3 sec up)3×6 each leg Single arm dumbbell rowOne arm holds the weight at your chest while the other arm works3×6 each arm Ring dip3 sec down and 3 seconds up3×3*use legs for...

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