josh – Page 115 – CrossFit O'Fallon

Jun 23, 2015 by josh 591

6-24

Back Squat8-8-6-6-5. All sets at 75% of max Wod 3 rds 50 air squats 7 hspu 10 box jump 24/20 Comp: strict hspu

Jun 22, 2015 by josh 599

6-23

Push Press + split jerkAfter warm up: 8 sets to build to heaviest set WOD 21-15-9-15-21 Plyo pushups Pullups

Jun 21, 2015 by josh 607

6-22

3 pos. clean (hip, knee, floor)2@70% of clean max 5@75% of clean max WOD 12 min 3-6-9-12-15-18-… Front squat 135/95 *after each round sprint 200m

Jun 19, 2015 by josh 581

“Partner WOD – Badger 1.5”

Partner WOD”Badger 1.5″ 3 rds 45 squat cleans 95/65 45 pullups Run around trade center loop. *one athlete works at a time, but both athletes run together.

Jun 18, 2015 by josh 635

6-19

30 hspu (Least amount of sets as possible) WOD 4 rds 20 push press 95/65 15 sdhp 95/65 10 burpee over the bar

Jun 17, 2015 by josh 585

REMINDER: On Ramp class starts today at 8am! Back Squat 20 rm 10 rm WOD: 5 min AMRAP 6 thrusters 95/65 8 pullups Rest 1 min 4 min AMRAP 6 thrusters 95/65 8 pullups Rest 1 min 3 min AMRAP 6 thrusters 8 pullups Comp: chest to bar pullups /...

Jun 16, 2015 by josh 587

6-17

20 min to find a 1 rm snatch AMRAP 10 30 du’s 7 power snatches 95/65 135/95

Jun 15, 2015 by josh 569

6-16

TGU12 each arm WOD 150 kb swings 53/35 Emom: 10 hand release pushups

Jun 14, 2015 by josh 619

6-15

20 min to find a 1rm clean and jerk WOD 3 rds 1 min wallballs 1 min rest 1 min burpees 1 min rest

Jun 12, 2015 by josh 738

“Partner AMRAP”

24 min partner AMRAPPartners must alternate after completing a full round 8 kb swings 53/35 7 situps 6 lunges 5 box jumps 24/20

Jun 11, 2015 by josh 641

“Climb the ladder”

Strict Press10-5-3-1-1-1-3-5-10 WOD Climb the Ladder 8 min RX: 1 deadlift 225/155 2 chest to bar pullup 2 deadlift 4 chest to bar pullups 3 deadlifts 6 chest to bar pullups … COMP: 1 deadlift 275/185 1 muscle up 2 deadlifts 2...

Jun 10, 2015 by josh 549

6-11

SnatchEmom Minutes 0-5 2@70-80% Minutes 6-11 1@80-95% WOD 5 rds 5 power snatches 75/55 10 ohs 75/55 25 double unders

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