Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: September 2017
Month: September 2017
Beach Day
Weightlifting 5 Reps every 3:00 for 12 Minutes: Shoulder Press AHAP Metcon AMRAP 15 Minutes: 50′ Farmer’s Carry 55/35lbs DBs 50 Double Unders 10 DB Push Press
Travel Day
Weightlifting Hang Clean and Jerk (1-1-1-1-1-1) Clean from above the knee (Low Hang) + Jerk Metcon AMRAP 5 Minutes x 3: 20/12 Calories on Bike OR Rower 10 Squat Cleans 155/105lbs Max Calories on Bike OR Rower in remaining time Rest 3:00
It’s almost here.
Metcon 6x400m Run 60s Rest
Destined to Die Young
Weightlifting Back Squat (4-4-4-4) @70% Metcon 4 Rounds: 12 Power Snatch 95/65lbs 12 Overhead Squats 12 Push Ups
Sassy Fraz
Weightlifting Deadlift (1-1-1-1-1) @75-80% Metcon Partner Row: 40/30 Calories x 5 One Partner works while the other Rests.
PBB Week!
Weightlifting Back Squat (4-4-4-4) @60% Metcon AMRAP 20 Minutes: 6 Power Cleans 195/125lbs 3 Rope Climbs Run 800m
Hi Sugar
Filthy Fifty For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders
Damage is done
Weightlifting Every 2 Minutes for 12 Minutes: Hang Snatch (above knee) 1 Rep @ 90%+ Heavier than last week. Metcon 3 Rounds: 15 HSPU 21 DB Snatch 55/35lbs Row 500m
Lurong for Life
Gymnastics 3x30s Hollow Holds 3x30s Super Man Holds 3×10 Ring Swings 3x20s Ring Support Holds 3x30s Handstand Hold Facing Wall 3×10 Tuck-up Handstand Rest 30 seconds between sets Flexiblity 2 sets 1:00 min each Straddle Split Right Leg Split Left Leg Split Inverted Shoulder Stretch
Not as young as I used to be!
Weightlifting Back Squat (4-4-4-4) @90% Metcon 3 Rounds: 6 Deadlifts 275/185lbs 1 Legless Rope Climbs 20 Sit Ups