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.
On the First Day of Mobility there was: 1 min. Foam roll thoracic (hug yourself and open up scaps) 1 min. Thoracic extension over the foam roller 1 min. Hip Distraction (each side) For Time: 400-m Run 30 Strict HSPU 40 Box Jumps (20 in.) 400-m Run 20 Strict HSPU 30 Box Jumps 400-m Run
For Time: 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 95-135-155-185 Women: 65-95-115-125
10 Rounds for time: 20-/15-cal. Row 10 Wall-Ball Shots 10 Squat Cleans (115/75 lb.) 10 Slam Balls
Metcon For Time: 50-40-30-20-10 Double Unders Good Morning 65/45 Weighted Situp 45/35
Weightlifting Shoulder Press (3-3-3-3-3) Push Press (3-3-3-3-3)
Metcon AMRAP 24min: 100m Run 10 GHD Situps 10 DB Plank Rows (65/45lbs) Each Round, add 100m Run + 10 GHD Situps and 10 DB Plank Rows
Jerk Snatcher 20 Clean and Jerk 20 Snatch 135/95lbs
Weightlifting Bench Press (1RM) Work up to a heavy single Metcon 3 Rounds: 2min Bench Press (80% 1RM) 1min Rest 2min Assault Bike or Row 1min Rest
Metcon 5 rounds: 1min Plate OH Hold (45/25lbs) 12 Plate Overhead Walking Lunges 15 Plate Squats 18 Plate Lateral Jump Overs
Weightlifting Weighted Pull-ups ( 5-3-1-1-1) Metcon 3 rounds for time: 9 Bar-facing burpees 12 Front squat (185/125) 15 Chest to bar pull-ups