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 Push Press (1) Work up to a 1 Rep Max. Red 5 Rounds for Time: 20 Wall Balls 20/14lb 10 Power Snatches 95/65lbs 5 Muscle Ups White 5 Rounds for Time: 20 Wall Balls 16/12lb 10 Power Snatches 75/55lbs 5 Muscle Ups on low Rings Blue 5 Rounds for Time: 20 Wall Balls 14/10lb
Weightlifting Clean and Jerk (1) Take 15-20 minutes to work up to a 1RM Clean and Jerk. Red For Time: Row 2000m 100 Double Unders 40 CTB Pull Ups White For Time: Row 1500m 70 Double Unders 30 CTB Pull Ups Blue For Time: Row 1000m 200 Single Unders 30 Banded Strict Pull Ups
Weightlifting Squat Snatch (10×1) @80-100% Red For Time: 100 Double Unders 50 Handstand Push Ups 100 Double Unders White For Time: 50 Double Unders 30 Handstand Push Ups on Box 50 Double Unders Blue For Time: 200 Single Unders 30 Strict Press 200 Single Unders Unders
Weightlifting Back Squat (3-3-3-3-3) Work up to a heavy single. about 90% of your last max then do 5×3 and 85% of that weight. Red 40-30-20: Kettlbell Swings 53/35lbs Run 400m after each set. White 40-30-20: Kettlbell Swings 35/26lbs Run 400m after each set. Blue 40-30-20: Kettlbell Swings 26/20lbs Run 200m after each set.
Red 10 Rounds For Time: 10 Walking Lunges 10 Pushups White 8 Rounds For Time: 10 Walking Lunges 10 Pushups Blue 6 Rounds For Time: 10 Walking Lunges 10 Pushups Tabata: Hollow Holds Superman Holds V-Sit Drill V-Ups
Weightlifting Power Snatch (4×1) AHAP! Snatch Pull (4×1) AHAP! Snatch Grip Deadlift (4X1) AHAP! Red AMRAP 20:00: 8 Power Snatches 115/75lbs 12 Toes to Bar 8 Bar Facing Burpees White AMRAP 20:00: 8 Power Snatches 95/65lbs 9 Knee Raises 6 Bar Facing Burpees Blue AMRAP 20:00: 8 Power Snatches 75/55lbs 9 Lying Toes to Bar
Weightlifting Push Press (2-2-2-2) Start @80% Red E2MOM for 20:00: Row 200/150m 4 Ring Muscle Ups White E2MOM for 20:00: Row 150/100m 10 CTB Pull Ups Blue E2MOM for 16:00: Row 150/100m 7 Ring Rows
Weightlifting Clean and Jerk (10X1) Start @ 80% and Work up to 100%. Red AMRAP 7:00: 7 Deadlifts 225/155lbs 7 Burpee Box Jump Overs 24/20″ White AMRAP 7:00: 7 Deadlifts 185/135lbs 7 Burpee Box Jump Overs 20/18″ Blue AMRAP 7:00: 7 Deadlifts 155/105lbs 7 Burpee Box Jump Overs 18/12″
Weightlifting Squat Snatch (10×1) @80-95% Amanda Red 9-7-5: Muscle-ups Snatch, 135#/95# White 9-7-5: MU on low rings Snatch 95/65 Blue 9-7-5: Burpee Pull ups Snatch 65/45
Weightlifting Back Squat (3-3-3-3-3-3-3-3) @ 65%. Speed work! Red For time: 100 Sumo Deadlift High Pulls 95/65lbs* *Every Minute perform 4 Burpees White For time: 80 Sumo Deadlift High Pulls 75/55lbs* *Every Minute perform 4 Burpees Blue For time: 60 Sumo Deadlift High Pulls 65/45lbs* *Every Minute perform 4 Burpees