Mendy Finley – Page 48 – CrossFit O'Fallon

Jul 4, 2022 by Mendy Finley 252

7-5

5 heavy sets of: Power snatch + squat snatch WOD Competitor EMOM 15 Min 1: 12-15 power snatches 75/55 Min 2: 20/17 cal bike, row, or ski Min 3: rest Fitness 8-10 power snatches 15/12 cal Lifestyle 8-10 power snatches 45/35 Max cals

Jul 3, 2022 by Mendy Finley 250

Happy 4th!!!

7am and 8am classes only today! Happy 4th!! Team 1776 WOD For Time (in a Team of 3 or 4) Kettlebell Swings (53/35 Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14 lb) Ball Slams...

Jul 1, 2022 by Mendy Finley 239

7-2

partner WOD “Hot Shots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-Ups 400 meter Run Divide reps anyway you want but run the 400s together.

Jun 30, 2022 by Mendy Finley 199

7-1

Back squat 3-3-3-3-3 WOD 10 min amrap 10 landmine squats 10 toes to bar 10 landmine deadlifts ea. side 30 DUs Competitor/fitness load one end of bar with 50/35, other end of the bar goes between 2 plates. Lifestyle load one end with 25/15

Jun 29, 2022 by Mendy Finley 185

6-30

DB bench press 5 sets of 1 left press + 1 right press + both arms x 5 WOD 10 min AMRAP 10 pushups 10 bent rows 95/65 20 sit-ups

Jun 28, 2022 by Mendy Finley 188

6-29

Power Clean & Split Jerk 1-1-1-1-1 WOD 50-40-30-20-10 Cal row, ski, or bike 100-80-60-40-20 foot Bear crawl Lifestyle: adjust calories as needed.

Jun 27, 2022 by Mendy Finley 214

6-28

Take 10 minutes to warm up your squat clean WOD Competitor 3 rounds Run 400m 7 front squats 225/155 21 CTB pull-ups Fitness Front squat 165/115, pull-ups Lifestyle 95/65, banded pull-ups or ring rows

Jun 27, 2022 by Mendy Finley 184

6-27

Sumo deadlift 7-7-7 WOD Filthy Fifty 50 box jumps 24/20 50 jumping pull-ups 50 kb swings 35 50 walking lunges 50 knees to elbows 50 push press 45/35 50 super mans 50 wallballs 20/14 50 burpees 50 DUs

Jun 24, 2022 by Mendy Finley 292

WEAR RED! #supportJerzi

***PLEASE WEAR RED TO SUPPORT JERZI** “Mountain Expedition” In teams of 3: Buy in: 400m farmers carry 53/35 Then Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200″ Then Cash out: 400m farmers carry 53/35 One athlete...

Jun 23, 2022 by Mendy Finley 268

6-24

Back Squat 3-3-3-3-3 Keep rest at no more than 2 minutes between sets WOD Strict 15 min time cap 50’ goblet walking lunge 15 strict pull-ups 50’ goblet walking lunge 20 kb clean (each side) 200 DUs 20 kb clean (each side) 50’ goblet walking lunge...

Jun 22, 2022 by Mendy Finley 187

6-23

Bench Press 3-3-2-2-1 Bent row 5-5-5 WOD Competitor 3 rounds 3 minutes: 15 deadlifts 225/155 In remaining time max HSPUs 2 minute rest Fitness 185/125 Lifestyle 135/85 strict presses or z-presses

Jun 21, 2022 by Mendy Finley 209

6-22

Snatch 3-3-2-2-1 WOD Competitor 3 rounds 10 shoulder to overhead 155/105 200m run 2 rounds 10 box or bench dips 200m run 1 round 10 floor presses 155/105 200m run Fitness 135/95 Lifestyle 95/65

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