Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success.
Month: November 2017
Month: November 2017
12 Days of Mobility
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.
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!
10 Rounds for time: 20-/15-cal. Row 10 Wall-Ball Shots 10 Squat Cleans (115/75 lb.) 10 Slam Balls
More time coaching!
Metcon For Time: 50-40-30-20-10 Double Unders Good Morning 65/45 Weighted Situp 45/35
Halo
Weightlifting Shoulder Press (3-3-3-3-3) Push Press (3-3-3-3-3)
Building Up
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
Jerk Snatcher 20 Clean and Jerk 20 Snatch 135/95lbs
Template
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
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
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