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Month: April 2017

Month: April 2017

Runnin
April 30, 2017 WOD oleglorycrossfit

Weightlifting Deadlift (3-3-3-3-3) Zero Bounce Deadift 60-85% of 1RM DL. ONLY GO HEAVY IF YOUR FORM IS FLAWLESS. START LOW THEN MOVE UP. Isabel For Time: 30 Snatches, 135# / 95# 7:00 Time Cap. Scale accordingly. WHITE 95/65 BLUE 75/55

Mathlete
April 28, 2017 WOD oleglorycrossfit

Weightlifting Power Snatch (3-3-3-3-3) High catch means that there should be no question that the rep is a power snatch. We’re working on pull strength. RED 4 Rounds: 15 Front Squats 115/75lbs 4 Bar Muscle Ups WHITE 4 Rounds: 15 Front Squats 95/65lbs 4 Jumping Bar Muscle Ups BLUE 3 Rounds: 10 Front Squats 75/55lbs

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Burpee Clinic
April 27, 2017 WOD oleglorycrossfit

Weightlifting Back Squat (3-3-3-3-3) @70-80% RED AMRAP 10 Minutes: 80/50 Calories on Bike or Rower 30 Deadlift 225/155lbs Max Bar Facing Burpees in remaining time WHITE AMRAP 8 Minutes: 60/30 Calories on Bike or Rower 20 Deadlift 185/135lbs Max Bar Facing Burpees in remaining time BLUE AMRAP 8 Minutes: 60/35 Calories on Bike or Rower

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Classified
April 26, 2017 WOD oleglorycrossfit

Weightlifting Power Snatch (3-3-3-3-3) High catch means that there should be no question that the rep is a power snatch. We’re working on pull strength. Rotate through each station 3x @45:10 each: Plank Ladder Russian Twists (med ball) Plank Hold Superman Hold Bicycle Crunch

Fast Transitions
April 25, 2017 WOD oleglorycrossfit

Weightlifting Squat Clean (2-2-2-2-2-2) Perfect reps only Start at 60% and build up to heavier than the triples. Drop and reset each time. Teams of 3 for 18:00: Row for Calories Switch every minute. This is an all out sprint with a 2:00 rest. Work on fast transitions.

Lunge Hold
April 24, 2017 WOD oleglorycrossfit

Weightlifting Split Jerk (2-2-2-2-2-2) Start at 60% and work up, we want beautiful reps only. Share jerk blocks. RED 6 Rounds: 2 Squat Cleans 205/145lbs 10 Box Jump Overs 24/20lbs 10 Toes to Bar WHITE 5 Rounds: 2 Squat Cleans 165/135lbs 8 Box Jump Overs 24/20lbs 8 Toes to Bar BLUE 4 Rounds: 2 Squat

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Parameters
April 23, 2017 WOD oleglorycrossfit

Weightlifting Deadlift (4-4-4-4) @60-82.5% of 1RM. The key here is working on building control, eccentric control = stronger posterior. Nancy 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# 18 minute time cap.

Spring Cleaning
April 21, 2017 WOD oleglorycrossfit

NICKO!! Weightlifting High Catch Power Clean (2-2-2-2-2-2) 60-80% High catch means that there should be no question that the rep is a power clean. We’re working on pull strength. RED 4 Rounds: 50 Double Unders 10 Push Jerk 135/95lbs WHITE 4 Rounds: 30 Double Unders 8 Push Jerk 115/75lbs BLUE 4 Rounds: 100 Single Unders

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Better Positons
April 19, 2017 WOD oleglorycrossfit

Stalder Drill Video Weightlifting Power Clean (2-2-2-2-2-2) High Catch Power Clean 6×2. High catch means that there should be no question that the rep is a power clean. We’re working on pull strength. Gymnastics 5x30s Hollow Holds 5x30s Super Man Holds 3x30s Front Scale each leg 3×10 Stalder Drill over ball 3x30s L-Sit w/Parallettes 3×10

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Junkyard Dog
April 18, 2017 WOD oleglorycrossfit

LAOS NEW YEAR WAS AWESOME! Weightlifting Squat Snatch (3-3-3-3-3) Start at 60% and work up, we want beautiful reps only. Drop and reset each rep. RED 6 Rounds each for time: Row 500m Rest :90 WHITE 5 Rounds each for time: Row 500m Rest :90 BLUE 4 Rounds each for time: Row 300m Rest :90