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.
Month: May 2018
Month: May 2018
Squat Clean Thruster
Squat clean-thruster 3-3-3-3-3 Squat Clean into a thruster
No time to rest
From 0-3 min. perform: 100 Double Unders From 3-6 min. perform 50 Double Unders 10 Power Snatch (115/75 lb.) From 6-9 min. perform: 2 Rounds 25 Double Unders 5 Power Snatch (115/75 lb.) From 9-12 min. perform AMRAP Power Snatch (95/65 lb.)
Pain Optional
EMOM 12 minutes: 3 Front Squat (185/125 lb.) AMRAP Ring Dip for the remaining minute
CNS Relief
3 Rounds: 15 Burpees 20/15-Cal. Row Rest 2 min.
Mr. Joshua
5 Rounds: 400-m Run 20 GHD Sit-ups 15 Deadlifts (225/155 lb.)
Comprehensive
AMRAP 15 minutes: 1-2-3-4-5… Back Squat (225/155 lb.) Bar Muscle Up Add one rep each round
Walk of death
3 Rounds: 21 SDHP (95/65 lb.) 36 Lateral Bar Jumps 100-m Barbell Walk
Split Decision
Split Squat 3-3-3-3-3 Optional 5 Rounds: 20 Air Squats With the time remaining of 1 minute, hold a Handstand.
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
Pyramid
For Time: 800-m Run 9 OH Squat (135/95 lb.) 400-m Run 6 OH Squat 200-m Run 3 OH Squat 200-m Run 6 OH Squat 400-m Run 9 OH Squat 800-m Run