Weightlifting
EMOM 5 minutes:
6 Touch and Go Deadlift @70%
Red
For Time:
Row 2k
20 Body Weight Bench Press
Row 1k
15 Body Weight Bench Press
Row 500m
10 Body Weight Bench Press
White
For Time:
Row 1500m
20 3/4 Body Weight Bench Press
Row 1k
15 3/4 Body Weight Bench Press
Row 500m
10 3/4 Body Weight Bench Press
Blue
For Time
Row 1k
20 1/2 Body Weight Bench Press
Row 750m
15 1/2 Body Weight Bench Press
Row 500m
Red
For Time:
Run 1600m
Rest 3:00
Run 800m
Rest 2:00
Run 400m
White
For Time:
Run 1200m
Rest 3:00
Run 800m
Rest 2:00
Run 400m
Blue
For Time:
Run 800m
Rest 3:00
Run 400m
Rest 2:00
Run 200m
Weightlifting
Power Snatch (2-2-2-2-2-2-2-2)
Red
4 Rounds for time:
5 Power Cleans 185/115lbs
15 Pull Ups
8:00 Time Cap
White
4 Rounds for time:
5 Power Cleans 135/95lbs
15 Strict Assisted Pull Ups
Blue
3 Rounds for time:
5 Power Cleans 95/65lbs
30 Ring Rows
Weightlifting
Clean and Jerk (2-2-2-2-2-2-2)
Start @ 80% and Work up.
Red
3 Rounds for time:
14 Power Snatch 115/75lbs
12 Burpees to 6″ Target
14 Alternating Pistols
White
3 Rounds for time:
14 Power Snatch 95/65lbs
12 Burpees to 6″ Target
14 Alternating Pistols to a bench or box
Blue
3 Rounds for time:
12 Power Snatch 75/55lbs
10 Burpees to 6″ Target
28 Air Squats
Kind of how Nat and I feel right now!!
Weightlifting
Back Squat (4-4-4-4-4)
@82.5% – no oly’s belt or sleeves.
Red
AMRAP 12 minutes:
12 Kettlebell Snatches 53/35lbs
Run 400m
White
AMRAP 12 minutes:
12 Kettlebell Snatches 35/26lbs
Run 300m
Blue
AMRAP 12 minutes:
12 Dumbbell Snatches 25/15lbs
Run 200m
Weightlifting
EMOM 5 Minutes:
6 Deadlift @70% of your last max.
Red
Run 800m x 2
rest 3 minutes
Run 400m x 4
rest 2 minutes
Run 200m x 6
rest 1 minute
White
Run 800m x 1
rest 3 minutes
Run 400m x 3
rest 2 minutes
Run 200m x 5
rest 1 minute
Blue
Run 400m x 4
rest 2 minutes
Run 200m x 6
rest 1 minute
Tabata:
V-Ups
Supermans
Hollow Rocks
Hip Extensions/Reverse Hyper
30ft Shuttle
Weightlifting
Clean and Jerk (2-2-2-2-2-2-2)
Start @80% of Power
Clean max and work up.
Red
3 Rounds for time:
12 Bar Facing Burpees
12 Hang Power Cleans 135/95lbs
36 Wallballs 20/14lbs
White
3 Rounds for time
9 Bar Facing Burpees
9 Hang Power Cleans 115/75lbs
27 Wallballs 20/14lbs
Blue
3 Rounds for time
9 Bar Facing Burpees
9 Hang Power Cleans 95/65lbs
21 Wallballs 16/10lbs
Weightlifting
Squat Snatch (2-2-2-2-2-2-2-2)
Touch and Go. Start around 80% – AHAP!
*Post your heaviest set.
Red
AMRAP 20 Minutes w/ a partner:
300m Run
20 Shoulder to Overhead 115/75lbs
20 Box Jump Overs 24/20″
White
AMRAP 20 Minutes w/ a partner:
200m Run
20 Shoulder to Overhead 95/65lbs
15 Box Jump Overs 24/20″
Blue
AMRAP 20 Minutes w/ a partner:
200m Run
15 Shoulder to Overhead 75/55lbs
15 Box Jumps 20’/18″
Alternate each movement. Shoulder to Overhead should always be done in 3 sets
or less. Other than that, just keep moving.
A great big Thank You to Jarrett, Jordan, Daina, Bryce, Drake, Dustin and Joe for helping with the Monster!
Weightlifting
Back Squat (5-5-5-5)
@72.5%
Red
For Time:
60/40 Calories on AAB or Rower
50 Alternating Pistols
40 Overhead Squats 95/65lbs
30 Burpees to 12″ target
White
For Time:
50/30 Calories on AAB or Rower
40 PROM Alternating Pistols to a box
30 Overhead Squats 65/45lbs
20 Burpees to 12″ target
Blue
For Time:
40/20 Calories on AAB or Rower
30 Alternating Pistols
20 Overhead Squats 45/35lbs or PVC
10 Burpees to 12″ target
Ole Glory CrossFit 