Weightlifting
Back Squat (3×5)
Start at 70-80%
The weight should be moved smoothly, add 5lbs to last week.
Metcon
4 Rounds:
15 Single Arm DB Snatch 55/35 (each arm)
Run 200m
Monthly Archives: September 2015
PEBs post PBB!!
Metcon
AMRAP 25 Minutes:
20/15 Cal Row
15 Box Jumps 24/20
10 CTB
Congratulate OG Athletes!!
Weightlifting
Clean and Jerk (6×3)
@70-75%
“Drop and Reset Each Rep”
Metcon
4Rounds:
15 HSPU
12 OH Lunge Steps w/ 115/75
9 Hang Power Cleans
At Home WOD:
EMOM for 15 minutes:
5 Air Squats
5 Push Ups
3 Burpees
Route OLE GLORY!!
Metcon
AMRAP 15 minutes:
5 Pistols each side
20s Handstand Hold
10 Hollow Rocks
At Home WOD!
Metcon
AMRAP 10:00
3 Muscle Ups
6 Power Snatches 135/95
9 GHD Sit Ups
At Home WOD:
50 Sit-ups
50 Double Unders
50 Walking Lunges
50 Sit-ups
50 Burpees
50 Sit-ups
And on the Eve of Pensacola, OLE GLORY filled the house!!!
Weightlifting
Push Press (4×4)
@80%
Metcon
AMRAP 20 minutes:
200m Farmers Carry with DB/KB 35/20lbs
12 OHS 115/75lbs
12 Push Ups
A gallon of water a day makes Beau say, YAY!!!!1
Weightlifting
Clean and Jerk (10X1)
at 80-90%
Metcon
In 6:00:
Run 800m
then in the time remaining max squat cleans 155/105lbs
News Day!
Weightlifting
Back Squat (3×5)
70-80%
The weight should be moved smoothly.
Metcon
For Time:
75 Wall Balls 20/14
75 Box Jump Overs 24/20″
75 SDLHP 75/55lbs
**E2MOM 5 Burpees**
Let’s get Jiggy with it!!
Weightlifting
Snatch (10×1)
80-90%
Beginners and athletes with limited mobility complete Power Snatch with light loads.
Metcon
3 Rounds:
16/12 Cals on Rower/AAB
12 Toes to Bar
Rest 2:00
3 Rounds:
12/9 Cals
9 Toes to Bar
Rest 2:00
3 Rounds:
8/6 Cals
6 Toes to Bar
Is it Fall yet?
Weightlifting
Snatch (1)
Metcon
15-12-9-6-3 Reps of:
Toes to Bar
Thrusters 95/65lbs
Kipping HSPU
Ole Glory CrossFit 