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.
Put your equipment where it goes! Weightlifting 10 Round EMOM: 1 Squat Snatch @80% Red For TIme: Row 1k 50 Thrusters 45/35lbs 30 Push Ups White For TIme: Row 750m 40 Thrusters 45/35lbs 20 Push Ups Blue For TIme: Row 500m 30 Thrusters 45/35lbs 15 Push Ups
OG Reppin our people at the Youngsville Parade!! Weightlifting Front Squat (4×4) Start @80% and work up. Red 3 Rounds: 21 Alternating Pistols 14 Hang Power Cleans 135/95lbs 7 Pull-Ups White 3 Rounds: 21 Alternating Pistols PROM/to a box 14 Hang Power Cleans 95/65lbs 7 Strict Banded Pull-Ups Blue 3 Rounds: 21 Goblet Squats (choose
Weightlifting Squat Clean (5×3) Start @80% Red 9-6-3: Squat Cleans 165/110lbs Muscle Ups White 9-6-3: Squat Cleans 135/95lbs Muscle Ups on low Rings Blue 9-6-3: Squat Cleans 165/110lbs Burpee Pull-ups
Metcon For Time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups
Metcon 1 Mile Recovery Run
Weightlifting EMOM 10:00: 1 Clean and Jerk @ 80% of 1RM RED AMRAP 18:00: 10 Power Snatches 75/55lbs 30 Double Unders Row 250/200m WHITE AMRAP 15:00: 10 Power Snatches 65/45lbs 15 Double Unders Row 200/200m AMRAP 12:00: 10 Power Snatches 55/35lbs 60 Single Unders Row 150/200m
Weightlifting Back Squat (4-4-4-4) Start around 80% and work up based on feel. Red 5 Rounds: 15 KB Swings 70/53lbs 9 HSPU (practice open standard) White 4 Rounds: 15 KB Swings 53/35lbs 9 HSPU on Box Blue 4 Rounds: 15 KB Swings 35/26lbs 9 Stink Bugs/Strict Press 2 attempts to get 9 HSPU. 12 minute
Last minute Open Prep!! Weightlifting Squat Snatch (5×3) Metcon (AMRAP – Rounds and Reps) AMRAP in 12:00: 15 Box Jump Overs, 24/20 10 CTB Pull Ups 5 T&G Clean and Jerks, 135/95 WHITE AMRAP in 12:00: 15 Box Jump Overs 10 Pull Ups 5 T&G Clean and Jerks, 115/75 BLUE AMRAP in 12:00: 15 Box
Weightlifting For Time: Accumulate 30 Reps of Touch and Go Power Clean @80% 1RM This is “For Time” AND “Fewest Sets Possible” CrossFit Games Open 13.3 12-minute AMRAP of: 150 Wall-Ball Shots, 20#/14# 90 Double-Unders 30 Muscle-ups
Weightlifting 4 Rounds: 1 Minute on 2 Minutes off: Max Back Squats in 1 set @ 70% 1RM Red 7 Rounds: 4 Hang Power Cleans 185/115lbs 4 Shoulder to Overhead 185/115lbs 4 Muscle Ups rest :60 White 6 Rounds: 4 Hang Power Cleans 165/105lbs 4 Shoulder to Overhead 165/105lbs 4 Jumping Muscle Ups rest :60