Mendy Finley – Page 109 – CrossFit O'Fallon

Mar 20, 2018 by Mendy Finley 850

3-21

Wednesday 5×5 front squats EMOMx15 Min 1: 10 air squats + 5 Power Cleans, 135/95 Min 2: 10 air squats + 5 TTB Min 3: 10 air squats + 5 Push Jerks, 135/95 Repeat sequence for 15 minutes

Mar 19, 2018 by Mendy Finley 732

3-20

Tuesday Find a heavy 3 position snatch WOD 5 rounds 12 kb swings 53/35 3 Muscle ups (bar or ring) Scale Muscle ups with 6 pull-ups and 6 push-ups

Mar 18, 2018 by Mendy Finley 694

3-19

Clean and jerk 2-2-2-2 WOD 21-15-9 Box jumps 24/20 Hang power clean & jerk 95/65 Burpees

Mar 16, 2018 by Mendy Finley 662

3-17

32 round tabata Rotate through the following movements: Hang power snatch 95/65 Pull-ups Hang power clean 95/65 Air squats

Mar 14, 2018 by Mendy Finley 717

Work 15 min on the following complex: Push jerk + split jerk *focus on mechanics not going heavy. WOD Run 400 21 split jerks (alternate feet each rep) Run 400 15 split jerks Run 400 9 split jerks RX 95/65

Mar 13, 2018 by Mendy Finley 755

3-14

15 min to work on the following complex: 1 power clean + 1 clean WOD 7 min amrap 10 power cleans 10 shoulder to overhead Rx 135/95 Elite 155/105

Mar 12, 2018 by Mendy Finley 743

3-13

Work the following complex for 15 minutes: Power snatch +squat snatch + ohs WOD EMOMx14 Even: 7 TTB, rest remained of the minute Odd: 7 Power snatches 95/65 then as many burpees as possible

Mar 11, 2018 by Mendy Finley 689

3-12

Pause back squats 7×2 WOD 3 rounds 50 air squats 40 kb swings 53/35 30 push-ups Rest 2 min after each round

Mar 9, 2018 by Mendy Finley 660

3-10

Teams of 2 or 3 800m run with your team Then Divide the following movements in any order and reps that you like: 60 deadlifts 135/95rx. 155/105E 60 hang power cleans 135/95rx 155/105 60 shoulder to overhead 135/95rx 155/105

Mar 8, 2018 by Mendy Finley 637

18.3

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

Mar 7, 2018 by Mendy Finley 859

3-8

Thursday 3×5 hang power clean WOD Row 1000m 50 air squats 30 burpees

Mar 6, 2018 by Mendy Finley 885

3-7

Jerk (from rack) start at 50% of your 1 rep max Climb 5-10lbs each attempt until you reach your max for the day. WOD 10 min ladder 3-6-9-12-15-18-…. Sdhp 95/65 Hspu

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