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.
*Work up to a heavy 3-rep Hang Squat Snatch 5 rounds: 3 Hang Squat Snatches (185/125 lb.) 100-m KB Front-Rack Carry 9 Russian KB Swings (32/24 kg)
“Death By” Power Clean+Burpee Ladder Add 1 PC and 1 Burpee each minute Power Cleans (135/95 lb.)
For Time: 40/30 cal. Assault Bike/400m Run 3 rounds: 5 Ring Muscle-ups 9 Box Jump Overs 40/30 cal. Assault Bike/400m Run
For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (265/185 lb.) Bench Presses (155/115 lb.) Squat Cleans (135/95 lb.) *You may perform with BW.
For Time: 2-4-6-8-10 Squat Snatches (135/95) 20-40-60-80-100 Lateral Barbell Jump Overs 10-8-6-4-2 Strict HSPUs
3 rounds: AMRAP 5 minutes Rest 1 minutes 25 Double-unders 10 DB Front-Rack Walking Lunges (50/35 lb.) 5 Candlesticks
For Time: 40 Toes-to-bars 40 Shoulder-to-Overhead (95/65) 200-m Plate Pinch Walk (25/15) *each hand
Squat Clean 5-4-3-2-1 then 25 HSPUs Challenge *Compare to January 2018.
3 rounds: 15 Deadlifts (225/155 lb.) 30-sec. Barbell Hold at top of Deadlift 20 DB Push-ups 1-min. DB Plank Hold
Kelly 5 Rounds for time of: 400m Run 30 Box Jumps, 24/20 30 Wall-Ball Shots, 20/14