WOD – Page 4 – CrossFit O'Fallon

Mar 19, 2024 by Mendy Finley 58

3-20

Strength: Back squat – 10 x 3 @ 80% *10 Sets of 3 Reps* WOD: 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 18, 2024 by Mendy Finley 47

3-19

Strength: Snatch – 70%x1, 75%x1, 80%x1, 85%x1)x2 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 17, 2024 by Mendy Finley 64

3-18

Strength: Clean and jerk:(70%x1, 75%x1, 80%x1, 85%x1)x2 WOD: 21-15-9 Box jumps 24/20 Hang power clean & jerk 95/65 Burpees

Mar 15, 2024 by Mendy Finley 52

3-16

3 rounds 1 min: echo bike 1 min: box jumps or steps 1 min: echo bike 1 min: ball slams 1 min: echo bike 1 min: kb swings 1 min: echo bike 1 min: hand release pushups *alt with partner anytime you like

Mar 14, 2024 by Mendy Finley 46

24.3

“24.3” All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)

Mar 13, 2024 by Mendy Finley 43

3-14

Strength: Clean & Jerk – (65% x 1, 70% x 1, 75% x 1) x 2 WOD: 7 MIN AMRAP 10 Power Cleans 10 Shoulder to Overhead Rx 135/95, Elite 155/105

Mar 12, 2024 by Mendy Finley 33

3-13

Strength: Push Press – 10 x 3 @ 75% *10 Sets of 3 Reps* WOD: Run 400 21 Split Jerks Run 400 15 split jerks Run 400 9 split jerks RX 95/65

Mar 11, 2024 by Mendy Finley 57

3-12

Strength: Snatch – (70% x 1, 75% x 1, 80% x 1) x 2 WOD: 14 MIN EMOM Even: 7 TTB (rest remaineder of the minute) Odd: 7 Power Snatches 95/65 (as many burpees remainder of minute)

Mar 10, 2024 by Mendy Finley 53

3-11

Strength: Back squat – 10 x 3 @ 75% *10 Sets of 3 Reps* WOD: 3 RFT 50 Air Squats 40 KB Swings 53/35 30 Push Ups *Rest 2 min after each round

Mar 8, 2024 by Mendy Finley 61

3-9

Partner WOD 125 wallballs 100 hang power cleans 135/95 75 shoulder to overhead 135/95 50 bar muscle ups or 50 strict pull-ups 25 burpees *partners switch every minute, must complete the work in order.

Mar 7, 2024 by Mendy Finley 62

“24.2”

24.2: As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 double-unders ♀ 125 lb (56 kg) ♂ 185 lb (83 kg)

Mar 6, 2024 by Mendy Finley 61

3-7

Strength: Clean & Jerk – (65% x 1, 70% x 1, 75% x 1) x 2 WOD: Row 1000m 50 Air Squats 30 Burpees

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