5.3.24
/Strength
In 10-minutes, build to
3 TnG Clean & Jerks
Metcon
5 RFT
200m Run
6 Clean & Jerks @ 155/105 (+ 185/125)
CAP programming from 4/2/2024
Accessory
7x30 sec Front Rack Hold @ 110% FS 1RM
Strength
In 10-minutes, build to
3 TnG Clean & Jerks
Metcon
5 RFT
200m Run
6 Clean & Jerks @ 155/105 (+ 185/125)
CAP programming from 4/2/2024
Accessory
7x30 sec Front Rack Hold @ 110% FS 1RM
Metcon
Partner WOD
2k Row
200m Farmers Carry @ 35/25 (RX+ 50/35)
2k SkiErg
100 Sit-ups
2k Row
Accessory
6x50’ Reverse Sled Drag
Strength
4 Rounds E2M
3 TnG Deadlifts @ 70% 1RM
Metcon
15-12-9
Deadlifts @ 255/175 (RX+ 315/225)
Box Jumps @ 30/24” (RX+ 36/30”)
Last tested on 2/10/2021
Accessory
Alternating DB Curls 4x10
DB Overhead Tricep Extensions 4x10
Metcon
5 min AMRAP
800m Run
Max Effort Air Squats
Rest 3 minutes
5 min AMRAP
800m Run
Max Effort Push-ups
Rest 3 minutes
X2
Accessory
10 min EMOM
O: 5 DBall Cleans @ 100/60
E: 10 DB S2O @ 50/35
Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries
5 min EMOM
3 Tall Cleans
Strength
4 Rounds E2M
3 Pause Front Squats
4 Rounds E2M
1 - 1 1/4 Squat Cleans
3 Rounds E2M
2 - 2 Position Cleans
CrossFit
Skill Development
4 sets
:20 Ring dip hold (top)
Rest :10
:20 Ring dip hold (bottom)
Rest :10
Metcon
3 Rounds for reps:
1-minute HSPU
1-minute DB Farmers carry hold
Rest 3 minutes
3 Rounds for reps:
1-minute Ring dips
1-minute DB Front rack hold
-Choose your own loading for DBs.
CAP programming from 1/31/2023
At OV CrossFit we realize everyone has a unique starting place - you may be a "new mover" or a seasoned athlete. Our upfront assessment helps guide people to the best program for their goals and abilities.