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Olive Branch CrossFit – WoD – 11.27.2019

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“When I let go of what I am, I become what I might be.”

~ Lao Tzu

ANNOUNCEMENT: Our Black Friday specials have been launched and are now available! We have some great deals available for you this week. GO HERE TO CHECK THEM OUT!

Strength

Power Snatch Waves
Wave 1
5-4-3-2
Rest 90 sec between sets
Rest 2:00 after Wave 1

Wave 2
5-4-3-2
Rest 90 Sec between Sets
*Start at 65% on wave 1 increase each set
*start 5-10lbs higher on wave 2

Metcon

For Time
500m Row
15 Bar Muscle Ups
15 OHS @ 155/105
Time Cap 8 min

Optional Work

4 sets

90 sec Wall Sit W/ 45/25 plate

into

50ft Back Rack lunge @ 30-40% 1RM Back Squat

Rest 2 min

*If you cant do walking Lunge do 16 Alternating lunges in place. 8 on each Leg.

Olive Branch CrossFit – WoD 11.26.2019

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“Whatever you think the world is withholding from you, you are withholding from the world.”

~ Ekhart Tolle

Strength

Every 90 Seconds for 9 Min
3 Push Jerks

*sets start at 65% build up in weight each set to find a max.

Metcon

7:00 Amrap
2-4-6-8-10-etc.
Strict HSPU
Power Clean @ 155/105

Optional Work

4 sets
2 Deficit Clean Grip Deadlift
Rest 90 sec
*2in deficit
*Start sets at 75% and build up to a heavy set of 2

Olive Branch CrossFit WoD – 11.25.2019

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“There is only one success–to be able to spend your life in your own way.”

~ Christopher Morley

Heads up: December is going to be “Bring a Friend Month.” We always love having new people come workout with us.So if you know one of our members or you are a member and have a friend you want to come soak up the OBCF Experience, then start hitting them up! See you December 2nd!

Strength

4 sets
12 GHD Back Ext
8/8 1+1/4 Split Squat @ 50/35
Rest 1:30

Metcon

For Time
30 DB Deadlifts @ 50/35
30/20 Cal Bike
30 DB Box Step Ups @ 24/20
30/20 Cal Bike
30 DB Deadlifts

Cap 12:00

Optional Work

4 Sets
8 Seated Arnold Presses
20 Straight Arm Plate Raises
Rest 90 secs
*Use a weight that is Challenging

Olive Branch CrossFit WoD – 11.23.2019

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“Learn from the mistakes of others. You can’t live long enough to make them all yourself.”

~ Eleanor Roosevelt

REMEMBER: Saturdays are always FREE for everyone! Bring a friend or a stranger.

Strength

1:00 Bear Hug Sand Bag Hold or DBL KB front rack hold. 53/35

Into:

12x Heavy Russian KB Swing 70/50

Metcon

Teams of 3
*follow leader style

EMOM x 20 Min

Min 1: Max Cal Bike

Min 2: 15 Burpees

Min 3: Max Cal Row

Min 4: Rest

Score is combined Cals on row and bike.

Optional Workout

3 Rounds Not For Time

15 Banded Pull Through’s
5/5 Single Arm Windmills @ 35/26
5/5 Single Arm OHS

*Use same weight for both windmill and OHS
*Use red or blue band for pull throughs

Olive Branch CrossFit – WoD – 11.22.2019

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“You only live once, but if you do it right, once is enough.”

~ Mae West

Strength

Every 2 Min for 10 Min
1 Front Squat
3 Split Jerks

*60-75% 1RM Clean and Jerk
*Build up every 2 min. Don’t go over 75%

Metcon

For time
30 Devil Presses @ 50/35

Every 2:00 Min
60 Double unders
15 T2B

20:00 cap

Optional Workout

4 sets

3 Low Block Squat cleans
*Drop each rep
*Blocks set so barbell is just below the knee with plates on the bar
*sets start at 60% dont go higher than 75%

OBCF WoD 10.17.2018

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Split Jerk

Take 15 Minutes
Build to a 1RM Split Jerk

“Take 5 Part 1”

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

“Take 5 Part 2”

AMRAP 5:
Buy-In: 25/20 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

“Take 5 Part 3”

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees