4.18.16
/WOD
Strength
10 min EMOM
2 Squat Snatches @ 65% 1RM
3 sec pause just below knee
Metcon
21-15-9
Hang Power Cleans @ 135/95 (RX+ 165/115)
After every round, run 400m
Every time athlete drops the bar, 3 burpee penalty
WOD
Strength
10 min EMOM
2 Squat Snatches @ 65% 1RM
3 sec pause just below knee
Metcon
21-15-9
Hang Power Cleans @ 135/95 (RX+ 165/115)
After every round, run 400m
Every time athlete drops the bar, 3 burpee penalty
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.