josh – Page 58 – CrossFit O'Fallon

Sep 5, 2017 by josh 1007

9-6

Wednesday5 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS WOD: 21-15-9 Squat snatch 95/65 TTB

Sep 4, 2017 by josh 754

TuesdayStrict press 3-3-3 Push press 3-3-3 Push jerk 3-3-3 WOD: 5 minutes as many C&Js as possible. There is no rx weight for this wod, you choose the weight and your score is your total pounds lifted.

Sep 3, 2017 by josh 979

“Badger”

3 rounds for time 30 Squat cleans (65/95) 30 Pull-ups 800 meter Run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Sep 1, 2017 by josh 836

9-2

7 rds 1 min power clean 135/95 1 min front squat 135/95 1 min box overs 24/20 1 min rest One partner works at a time, divide workload anyway you want.

Aug 31, 2017 by josh 993

9-1

Push press 5×2 WOD From the main site: 3 rounds for time of: 15 chest-to-bar pull-ups 20 burpees 15 sumo deadlift high pulls, 95/65 **Monday’s hours are 7,8&9am only**

Aug 30, 2017 by josh 900

8-31

Snatch Take 15 minutes to hit a heavy single, attempt this weight 3 more times WOD: 4 min amrap 5 ohs 95/65. 135/95E 30 du’s Rest 3 min 4 min amrap 5 ohs 95/65 135/95E 30 DUs

Aug 29, 2017 by josh 900

8-30

Wednesday Gymnastics skill 5 max effort handstand holds Or 5 max effort sets of Hspu’s (Kipling, strict, or deficit) 18 min amrap 8 burpees 8 ttb 8 box jumps 24/20

Aug 28, 2017 by josh 836

8-29

Clean and jerkTake 15 minutes to hit a heavy single, attempt this weight 3 more times WOD 21-15-9 Deads 225/155 Run 400 after each round

Aug 27, 2017 by josh 912

8-28

MondayBack squat 3rm WOD 3 rds 1 min thrusters 95/65 1 min rest 1 min plyo push-ups 1 min rest 1 min plank hold 1 min rest

Aug 25, 2017 by josh 750

“Mountain Expedition”

“Mountain Expedition” In teams of 3: Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200″ One athlete will work at a time, choose a weight to cycle and an appropriate box jump height. If a team chooses...

Aug 24, 2017 by josh 947

8-25

Work on the complex for 15 min: 2 power cleans + 2 jerks WOD 10 min amrap 10 S2O 95/65RX 135/95E 10 prisoner lunges (interlock fingers behind head) 25 Du’s

Aug 23, 2017 by josh 664

8-24

15 min of Snatch technique work*focus on great movement, this is not a PR day keep it under 75% WOD: 4 rounds 5 power snatches rx 115/75, elite 135/95 400m run

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