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.
Year: 2017
Year: 2017
Beach Assault
Thank you to all the Veterans who have served and continue to serve for my Freedom!! Weightlifting Power Snatch (5-4-3-2-1) Start @ 65% Finish @ 85% Metcon With a Partner: 50 Synchronized Wallballs 20/14 30 Power Cleans 135/95 50 Synchronized Wallballs 20/14 20 Power Cleans 165/110 50 Synchronized Wallballs 20/14 10 Power Cleans 185/125
Hanging Hip Touch
Weightlifting 15-12-9-6-3 Reps of: Overhead Squat 1:00 Rest b/t sets 95/65 115/75 135/95 155/105 165/110 Metcon 10:00 AMRAP: 5 Power Cleans 135/95 10 GHD Situps 15 Air Squats
Globo Style
Weightlifting Find a heavy 5RM oBent Over Barbell Row and Bench Press Metcon 3 Rounds: Max Set Bent over Barbell Row Max Set Bench Press * Use 70% of weight above
Basic
Weightlifting Deadlift (3-3-3-3-3) Metcon 2:00 AMRAP x5: 40 Double Unders 20 Pull-Ups 10 Push Jerks 135/95 Rest 2:00
Chewbacca
Chewbacca For Time: 1km Row 50 Wall Ball (20/14lbs) 50 Box Jumps (24/20-inch) 50 Ring Pushups 50 KB Swing (24/16kgs) 50 MB Clean 1km Row
Either Way
Weightlifting Clean and Jerk (3-3-3-3-3-3) @ 72.5-77.5% Metcon AMRAP 10 Minutes: Climb the Ladder 2 Overhead Squats 95/65lbs 2 Handstand Push Ups 4/4, 6/6, 8/8, etc.
Goodbye my Friend
Weightlifting Power Snatch (4×1) Snatch Pull (4×1) Snatch Grip Deadlift (4X1) Metcon 3 Rounds: 15 Bar Facing Burpees 15 DB Thrusters 55/35lbs Rest :90
A shot in the dark
Metcon 3 Rounds: Run 400m 21 GHD Situps Run 400m Rest 5:00
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
