Mendy Finley – Page 55 – CrossFit O'Fallon

Mar 31, 2022 by Mendy Finley 236

4-1

5 sets of the following complex Power snatch + squat snatch WOD 0-5 min max reps bar facing burpee 5-9 min find a 1rm squat clean 9-12 min max calories bike or row 12-14 min max bar muscle ups 14-15 min max deadlifts using your 1rm clean Fitness...

Mar 30, 2022 by Mendy Finley 224

3-31

Bench Press 10-8-6-4-2 WOD 50-40-30-20-10 Double unders *after each round accumulate a 1:00 plank hold Singles: 150-120-90-60-30

Mar 29, 2022 by Mendy Finley 205

3-30

Find a 1 rm Power clean + 2 hang power clean + jerk WOD Competitor 5 rounds 20 box jumps 24/20 10 hang power clean 155/105 Fitness 115/75 Lifestyle 95/65

Mar 28, 2022 by Mendy Finley 194

3-29

WOD Competitor 1200m run Then 12 rounds 4 strict HSPUs 8 chest to bar pull-ups 12 squats Fitness 1200m run Then 12 rounds 4 HSPUs 8 pull-ups 12 squats Lifestyle 800m run Then 12 rounds 4 pushups 8 jumping pull-ups 12 squats

Mar 27, 2022 by Mendy Finley 235

3-28

Pause back squat 4-3-2-1 :03 pause at the bottom of each rep WOD Competitor/fitness 1000m row 75 power snatches 75/55 50 toes to bar lifestyle: knee raises

Mar 25, 2022 by Mendy Finley 421

3-26

3 part partner WOD kb swings 53/35 pushups goblet squats 53/35 bike for cals Rest 1 minute Dynamic pushups over plate Burpee onto plate Sit-ups Lunges Rest 1 min Push press 95/65 Bent row 95/65 P1 plank hold/ p2 lateral hops over p1 (step over if...

Mar 24, 2022 by Mendy Finley 237

3-25

Snatch wave 3 rounds 1 rep on the minute x 5 minutes Start at 75% of your max, increase weight each minute, at the start of each 5 min round reset to 75% WOD Back to back AMRAPS AMRAP 5 50 wallballs 20/14 With remaining time as many bike or rower...

Mar 23, 2022 by Mendy Finley 195

3-24

Single arm Carries 3 sets of: 50’ single arm overhead (r) 50’ single arm overhead (l) 50’ single arm front rack (r) 50’ single arm front rack (l) 50’ single arm farmer carry (r) 50’ single arm farmer carry (l) WOD 50-40-30-20-10 Kb swings Med...