josh – Page 44 – CrossFit O'Fallon

Dec 11, 2019 by josh 429

12-12

Deadlift 3-3-3-3 Not touch go, pull from each rep from a dead stop. WOD 1000m row Accumulate 2:00 in a plank 30 deadlifts 185/125

Dec 10, 2019 by josh 419

Skill work: Choose a weakness, and work on it for 10 minutes. Some common weaknesses are: DUs, TTB, pull-ups, pistols…. Fresh Tabatas Back Squats 95/65 Rest 1 min Handstand hold Rest 1 min Hollow rock hold Rest 1 min Row calories or bike...

Dec 9, 2019 by josh 427

12-10

3 position clean and jerk Hip, knee, floor WOD Ground to overhead Men : 8,000lbs Women: 6,000lbs Choose any weight you like, complete ground to overheads (anyway) until you have lifted 8,000lbs or 6,000lbs.

Dec 8, 2019 by josh 507

12-9

Front Squat 5-5-3-3-3-1-1-1 WOD 4 rounds 1 min wallballs 20/14 1 min rest 1 min pull-ups 1 min rest

Dec 6, 2019 by josh 538

12-7

In teams of 2 or 3 Row 2000 alt every 400m. 200 kb swings 53/35 100 power snatches 95/65 100 ttb

Dec 5, 2019 by josh 489

12-6

Hang clean & jerk – build to a heavy for the day. WOD 3 rounds 1 min hang power cleans 95/65 1 min box jumps 24/20 1 min shoulder to overhead 95/65 1 min wallballs 20/14 1 min bike cals or rower Cals 1 min rest

Dec 4, 2019 by josh 444

12-5

Deadlift 3-3-3-3 WOD 4 rounds 4 TGUs 53/35 Right arm KB carry 50’ Left arm KB carry 50’ 20 KB swings

Dec 3, 2019 by josh 413

“Pushing Nicole”

Strict Press 3-3-3-3 WOD “Pushing Nicole” 20 min amrap 400m run Max effort hspu Each time you come off the wall, run again. Score is total hspus!

Dec 2, 2019 by josh 446

12-3

Work on the following complex: 1 snatch deadlift + 1 snach WOD 3 RFT: 15 TTB 15 Push Press, 95/65RX, 135/95E 15 Box Jumps, 24/20 15 OHS, 95/65rx, 135/95E

Dec 1, 2019 by josh 484

12-2

Back Squat Find a 10 rep max WOD 5 min amrap 5 pull-ups 10 pushups 15 air squats Rest 1 min 4 min amrap 5 pull-ups 10 pushups 15 air squats Rest 1 min 3 min amrap 5 pull-ups 10 pushups 15 air squats Rest 1 min 2 min amrap 5 pull-ups 10 pushups 15...

Nov 29, 2019 by josh 428

11-30

Partner WOD 24 minute amrap 10 burpee pull-ups 20 thrusters 95/65 30 front rack lunges 95/65 40 situps 50 shoulder to overhead 95/65 60 hang power cleans 95/65 70 kB swings 53/35 80 Wallballs 20/14

Nov 28, 2019 by josh 462

11-29

7,8&9am classes only today! 20 minutes to Build to a heavy snatch for the day WOD Using 60% of today’s heavy snatch 3rds 1 min max power snatches 1 min rest 1 min OHS 1 min rest

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