Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: October 2017
Month: October 2017
Inverted
Metcon AMRAP 25 Minutes: 40 Air Squats 20 Hang Power Cleans 95/65lbs 10 HSPU
Happy Halloween
http://mariatsienglish.weebly.com/uploads/2/9/2/6/29266747/9191423_orig.jpg Weightlifting Back Squat (3-3-3-3-3) Work up to a heavy single around 90% then 5×3 @ 82.5% Metcon AMRAP 15 Minutes: Run 200m 15 Pull Ups Rest :30
Stapleton
Weightlifting Push Press (4×3) @ 85% Metcon AMRAP 12 Minutes: 5 Deadlifts 225/155lbs 10 Bar Facing Burpees 40 Double Unders
Accessorize
Weightlifting Power Clean (4×1) Clean Pull (4×1) Clean Deadlift (4X1) Metcon AMRAP 4 Minutes x 3 Rest 2:00 24 Wallballs 20/14lbs 12 Toes to Bar 18 Wallballs 9 Toes to Bar 12 Wallballs 6 Toes to Bar
Pizza Pie
Weightlifting Snatch (7×1) @ 80-90% Metcon 12 Rounds with a Partner: Row 250/200m 15 Push Ups
Active Recovery Day
Gymnastics EMOM 12 Min: ODD: 6 Strict Chin-Ups EVEN: 5 Planche Push-Ups THEN EMOM 12 Min: ODD: 100m Farmer’s Carry (20/12) EVEN: 60 single-unders THEN EMOM 12 Min: ODD: :20 Plank Hold EVEN: :20 Superman hold
I Wonder
Weightlifting Push Press (4-4-4-4) 82.5% Metcon Run 400m x 6 Rest :60
Friend Zone
Weightlifting Turkish Get Up Work up to a moderate weight on each arm. Metcon EMOM for 24 Minutes: 15 KB Swings 53/35lbs 15 Box Jump Overs 24/20″ 15 Sit Ups
Frog Relay
Weightlifting Clean and Jerk (3-3-3-3-3-3) @70-75% Metcon For Time: 9 Calorie Row 9 Thrusters 75/55lbs 15/12 Calorie Row 15 Thrusters 21/15 Calorie Row 21 Thrusters 27/21 Calories Row 27 Thrusters
Pulling Accessory Work
Weightlifting Power Snatch (4×1) Snatch Pull (4×1) Snatch Grip Deadlift (4X1) Metcon 4 Rounds: Run 300m 15 Kipping HSPU Rest 2:00