Weightlifting
Skill Development
5 min EMOM
5 Sots Presses
5 min EMOM
3 Tall Jerks
5 Rounds E90s
3 Jerk Dips @ 90% 1RM
Strength
3 Rounds E2M
2 Split Jerk w/ Dip Pause and Catch Pause
4 Rounds E2M
1 Split Jerk w/ Dip Pause and Catch Pause
CrossFit
Metcon
5 min AMRAP
5 Deadlifts @ 225/155 (RX+ 275/185)
10 OTB Burpees
Rest 3 minutes
X2
Skill Development
Accumulate 3-minute L-sit
Strength
5 Rounds E2M
3 Push Jerks w/ 3 sec dip pause
Metcon
3 RFT
30 Alternating Pistols
15 Push Jerks @ 95/65
CAP programming from 4/28/2024
Accessory
Strength Superset
Reverse Grip Bent Rows 4x8
Barbell Curls 4x15
Metcon|
Partner WOD
6 min AMRAP
Max Effort Calorie AAB
Max Effort DBall Cleans @ 100/60
Rest for 3 minutes
6 min AMRAP
Max Effort Calorie Ski Erg
Max Effort Slamballs @ 30/20
Rest 3 minutes
X2
Both partners can work at the same time.
Last tested on 3/14/2022.
Accessory
Strength Superset
DB Bench Press 4x10
Max Bullhorn Dips
Metcon
40 GHD Sit-ups
4 Rope Climbs (RX+ Legless)
800m Run
30 GHD Sit-ups
3 Rope Climbs (RX+ Legless)
400m Run
20 GHD Sit-ups
2 Rope Climbs (RX+ Legless)
200m Run
CFHQ programming from 4/5/2024
Accessory
7 Rounds E90s
10 Back Extensions
Skill Development
6 min EMOM
3 Bar Muscle-up (RX+ 3 Ring Muscle-up)
Metcon
12 min AMRAP
5 HSPU (RX+ Strict HSPU)
10 Pull-ups (RX+ C2B)
15/12 Calorie Bike
Accessory
100/80 Calorie Row
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.
