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
Pause Power Position Snatch (1RM)
then
Work up to a 1RM Pause launch position (above the knee) hang snatch.
Red
AMRAP 8 Minutes
10 Box Jump Overs 24/20″
2 Hang Power Snatch 95/65lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.
White
AMRAP 8 Minutes
10 Box Jump Overs 20/18″
2 Hang Power Snatch 75/55lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.
Blue
AMRAP 8 Minutes
10 Box Jump Overs 18/12″
2 Hang Power Snatch 65/45lbs
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.
Climb the ladder. You should be able to cycle the barbell to keep the intensity high.