Mendy Finley – Page 161 – CrossFit O'Fallon

May 19, 2013 by Mendy Finley 610

AMRAP

Strength: Back Squat WOD: 5 minute AMRAP: 5 burpees 5 pull ups 5 squats Rest 2 minutes 5 minute AMRAP: 10 sit ups 10 squat jumps Rest 2 minutes 5 minute AMRAP: 15 HR push ups 15 DU’s

May 17, 2013 by Mendy Finley 680

5-18-2013

Strength: A. Bench press 4×5 B. Pendlay row 4×5 WOD: 3 Rds: 20 kb snatch 53/35 10 knees to elbow 400 m run

May 16, 2013 by Mendy Finley 599

“Grace” and more!

Strength: 15 minutes to establish a heavy clean & jerk. WOD: “Grace” 4 minutes rest 1 mile run – max effort

May 15, 2013 by Mendy Finley 581

5-16-2013

Strength: 12 min to find a 1RM front squat. Then max reps at 70% of 1 rm. WOD: 10 AMRAP: 5 pull-ups 10 hr push-ups 15 plate hugger squats 45/25

May 15, 2013 by Mendy Finley 889

5-15-3013

Strength: Snatch 5×3 WOD: 120 kb swings EMOM 4 burpees

May 13, 2013 by Mendy Finley 614

Partial “Kelly”

Strength: 5×3 Deadlift WOD: Partial “Kelly” 5 Rounds: 200 m run 15 box jumps 20″/24″ 15 wall ball 14/20

May 12, 2013 by Mendy Finley 692

Gone in 60 seconds!

Strength: 5×3 Cleans WOD: 3 rounds: 1 minute Push Press 75/55 1 minute Sit-Ups 1 minute Front Squats 75/55 1 minute Pull-Ups 1 minute Push-Ups 1 minute Rest

May 10, 2013 by Mendy Finley 980

5-11-2013

Strength: Power Snatch 8×2 WOD: 400m run, 40 squats 30 sit-ups 20 push-ups 15 pull-ups 20 push-ups 30 sit-ups 40 squats 400m run

May 9, 2013 by Mendy Finley 678

“Jackie”

Strength: 4×3 OHS WOD: “Jackie”

May 8, 2013 by Mendy Finley 696

5-9-2013

Skill: 15 min to work on split jerk. WOD: 14 min AMRAP: 7 push press 135/95 14 split jumps 7 burpees

May 7, 2013 by Mendy Finley 651

The Trenches

Strength: Deadlift 5×3 WOD: “The Trenches” 10-9-8…3-2-1 Thrusters 115/75 1-2-3…8-9-10 Deadlift 115/75

May 6, 2013 by Mendy Finley 678

5-7-2013

Strength: 8 Sets: 1 Power clean + 1 hang clean +1 jerk WOD: 5 rounds for total reps: 30 seconds ground to Overhead 135/95 30 seconds rest 30 seconds KB swings 53/35 30 seconds rest