Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success. Offering fitness and nutritional coaching to maximize your results.
Weightlifting Back Squat (2) Super Fran 21-15-9 Thrusters 115/75 CTB Pull Ups Athletes attempting to do this RX should be able to do “Fran” in under 4:00. Otherwise do Fran or scaled Fran.
Weightlifting Clean and Jerk (1) Take 15-20 minutes to work up to a 1RM Clean and Jerk. Metcon Grace For Time: 30 Clean and Jerks, 135# / 95# 8 Minute Time Cap. Scale Accordingly!
Weightlifting Find your 1RM Metcon 5 Rounds for Time: 400m Run 10 Power Cleans, 165/110#
Weightlifting Back Squat (3RM) Metcon In 8 minutes: 600m/500m Row 35 CTB Pull Ups Max Rep Clean and Jerk, 135/95#
Metcon For Time: 2K Row Rest 3:00 then begin sit ups For Time: 100 Sit Ups
Weightlifting Power Snatch (1RM) Metcon AMRAP in 20 minutes: 21 Wallballs, 20/14# 14 Box Jump Overs, 24/20″ 7 Power Snatch, 135/95# Perform the WOD the same way you did during Test Week!
Weightlifting Push Jerk (3RM) Metcon AMRAP 7 Mins: (Climb the ladder) 1 Thruster, 115/75lbs 1 Muscle Up 2,2 3,3 etc.
Weightlifting Deadlift (5RM) Must be Touch and Go Metcon Red- 3 Rounds f or Time: 60 Double Unders 15 KB Swings, 53/35# 15 Burpees to 6″ Target White- 3 Rounds f or Time: 120 Single Unders 15 KB Swings, 44/26 15 Burpees to 6″ Target Blue- 3 Rounds f or Time: 100 Single Unders 12
Weightlifting Back Squat (5-5-5) @ 75-85% Metcon 3 Rounds: 18 Alt Pistols 14 OHS 95/65 10 Toes To Bar
Weightlifting Power Clean (2-2-2-2-2-2) @75-85% If it feels good move towards 90%. Metcon Relay with a Partner: 8x200m Sprints