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Month: October 2017

Month: October 2017

Inverted
October 31, 2017 WOD oleglorycrossfit

Metcon AMRAP 25 Minutes: 40 Air Squats 20 Hang Power Cleans 95/65lbs 10 HSPU

Happy Halloween
October 30, 2017 WOD oleglorycrossfit

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
October 29, 2017 WOD oleglorycrossfit

Weightlifting Push Press (4×3) @ 85% Metcon AMRAP 12 Minutes: 5 Deadlifts 225/155lbs 10 Bar Facing Burpees 40 Double Unders

Accessorize
October 27, 2017 WOD oleglorycrossfit

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
October 26, 2017 WOD oleglorycrossfit

Weightlifting Snatch (7×1) @ 80-90% Metcon 12 Rounds with a Partner: Row 250/200m 15 Push Ups

Active Recovery Day
October 25, 2017 WOD oleglorycrossfit

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
October 24, 2017 WOD oleglorycrossfit

Weightlifting Push Press (4-4-4-4) 82.5% Metcon Run 400m x 6 Rest :60

Friend Zone
October 23, 2017 WOD oleglorycrossfit

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
October 22, 2017 WOD oleglorycrossfit

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
October 20, 2017 WOD oleglorycrossfit

Weightlifting Power Snatch (4×1) Snatch Pull (4×1) Snatch Grip Deadlift (4X1) Metcon 4 Rounds: Run 300m 15 Kipping HSPU Rest 2:00