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Month: November 2017

Month: November 2017

12 Days of Mobility
November 30, 2017 WOD oleglorycrossfit

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

If you have anything left in the tank.
November 29, 2017 WOD oleglorycrossfit

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

Oui!
November 28, 2017 WOD oleglorycrossfit

10 Rounds for time: 20-/15-cal. Row 10 Wall-Ball Shots 10 Squat Cleans (115/75 lb.) 10 Slam Balls

More time coaching!
November 27, 2017 WOD oleglorycrossfit

Metcon For Time: 50-40-30-20-10 Double Unders Good Morning 65/45 Weighted Situp 45/35

Halo
November 26, 2017 WOD oleglorycrossfit

Weightlifting Shoulder Press (3-3-3-3-3) Push Press (3-3-3-3-3)

Building Up
November 24, 2017 WOD oleglorycrossfit

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

Guiltfree
November 24, 2017 WOD oleglorycrossfit

Jerk Snatcher 20 Clean and Jerk 20 Snatch 135/95lbs

Template
November 21, 2017 WOD oleglorycrossfit

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

Plately
November 20, 2017 WOD oleglorycrossfit

Metcon 5 rounds: 1min Plate OH Hold (45/25lbs) 12 Plate Overhead Walking Lunges 15 Plate Squats 18 Plate Lateral Jump Overs

She’s Smoke
November 19, 2017 WOD oleglorycrossfit

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