WOD – Page 53 – CrossFit O'Fallon

Apr 28, 2022 by Mendy Finley 263

4-29

EMOM 9 Min: 1,2,&3 – 2 snatch @60% Min 4,5,&6 – 2 snatch @ 65% Min 7,8,&9 – 2 snatch @ 70% *bike or row at a casual pace the remainder of each minute. WOD 4 rounds 3 box jumps (high) 10 hand release push-up 10...

Apr 27, 2022 by Mendy Finley 257

4-28

Tempo Strict press 3×8 :03 up and :03 down WOD 10-8-6-4-2 Goblet squat w/ :03 descent and :03 ascent Pushups w/ :03 descent and :03 ascent Comp use at least 53/35 for goblet, and pushups either elevated or rings Fitness and lifestyle adjust...

Apr 26, 2022 by Mendy Finley 242

4-27

EMOM 9 Min: 1,2,&3 – 2 power clean & jerks @60% Min 4,5,&6 – 2 power clean & jerks @ 65% Min 7,8,&9 – 2 power clean & jerks @ 70% *bike or row at a casual pace the remainder of each minute. WOD 5 rounds...

Apr 25, 2022 by Mendy Finley 240

4-26

Warm up deadlift to 70% of your max. WOD Comp/fitness On the 4:00 for 5 rounds 5 deadlifts @70% of 1rm 3-5 strict ring muscle ups OR 7-10 strict pull-ups 15 wallballs OR 15 medball cleans Lifestyle 3-5 strict banded pull-ups OR 7-10 ring rows

Apr 24, 2022 by Mendy Finley 220

4-25

400m run with medball 10 single arm kb c&j (each side) 20 barbell good morning 45/35 :30 plank 80 cal bike or row 10 kb snatch (each side) 20 RDLs 45/35 :30 plank 1600m run 10 kb front rack step up (each leg) 20 barbell front squat 45/35 :30...

Apr 22, 2022 by Mendy Finley 181

4-23

Partner WOD 24 min AMRAP 4 thrusters 95/65 6 toes to bar 24 DU’s *athletes work in I go you go fashion, alternating rounds Scaled, knee raises, singles.

Apr 21, 2022 by Mendy Finley 190

4-22

NO 5pm class today Snatch OTM x 9 minutes Min 1: 3 @ 70% Min 2: 2 @ 80% Min 3: 1 @ 90% *repeat cycle 3 times WOD Competitor 12 deadlifts 315/225 9 muscle ups 9 deadlifts 6 muscle ups 6 deadlifts 3 muscle ups Fitness 12 deadlifts 225/155 9 chest...

Apr 20, 2022 by Mendy Finley 196

4-21

Pause bench press 5×3 :03 pause at the bottom of each rep Strict or weighted pullup 5×3 WOD 11 min amrap 200m run Accumulate a 1 minute plank

Apr 19, 2022 by Mendy Finley 242

4-20

Touch and go power clean and jerk 5-5-5 Rest 3-4 minutes after each set Weights should be heavy and challenging but you should still have solid form. WOD 3 rounds 30/24 cal row or bike 30 kb swings 30 burpees Competitor 70/53, Fitness 53/35...

Apr 18, 2022 by Mendy Finley 199

4-19

WOD Comp/fitness 15 min amrap 20/16 cal row 16 front rack step ups 75/55 12 pushups Then directly into 15 min amrap 20/16 cal bike 16 box jumps 24/20 12 pull-ups Row and bike can be sub’d for a 400m run. Step ups should be at a height that is...

Apr 17, 2022 by Mendy Finley 256

4-18

Front Squat Find a 20rm for the day WOD 3 min AMRAP 3 push presses 155/105 15 air squats 1 min rest 3 min AMRAP 6 push presses 135/95 18 air squats 1 min rest 3 min AMRAP 9 push presses 115/75 21 air squats Fitness 135/95, 115/75, 95/65 Lifestyle...

Apr 15, 2022 by Mendy Finley 229

4-16

Partner WOD Buy in: Accumulate 50 burpees (one athlete working) Then 5 rounds Single arm overhead db lunge 16 steps 50 plate hops *alternate rounds with your partner, each partner does 5 rounds. Cash out: Accumulate 50 burpees (one athlete...

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