Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk
CrossFit
Metcon
Partner WOD
5 min AMRAP
Max Calorie SkiErg
Other partner must hold DBall @ 100/60
Rest 3 minutes
5 min AMRAP
5 Box Jump Overs @ 24/20”
10 KB Swings @ 53/35
One partner works at a time.
Rest 3 minutes
5 min AMRAP
Max Calorie Bike
Other partner must perform a rig dead hang
Rest 3 minutes
5 min AMRAP
15 KB SDHP
10 Single-arm KB Push Press (5 each arm)
One partner works at a time.
RX: 53/35
Weightlifting
Skill Development
3 Rounds E90s
15 Hip Extensions
2 Rounds E90s
5 Glute Ham Raises
Strength
3 Rounds E2M
3 Clean Deadlifts from Riser
3 Rounds E2M
3 Clean Deadlifts to Power Position
5 Rounds E4M
2 Squat Cleans
CrossFit
Metcon
“Unbroken”
10 minutes to establish
2 rep Max Clean
Rest 2 minutes
8 min AMRAP
11 Single arm KB Deadlift
7 KB Clean
7 KB Front Squat
7 KB Push Press
RX: 53/35
Weightlifting
Skill Development
Glute Ham Raises
4x3-5
5 min EMOM
3 Snatch Grip Push Press
5 min EMOM
5 Drop Snatches
6 Rounds E3M
3 Position Squat Snatches
Compare to 1/29/2022
CrossFit
”The Girls” Charity Event
Select one of the workouts below. Have a great time!
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
“Jackie”
1000m Row
50 Thrusters @ 45/35
30 Pull-ups
“Diane”
21-15-9
Deadlifts @ 225/155
HSPU
“Amanda”
9-7-5
Ring Muscle-ups
Squat Snatches @ 135/95
"The Girls" Charity Event
OV CrossFit is hosting "The Girls" charity event on Saturday, March 19th.
OVC and American Heart Association nominee Emily Shortall are partnering to raise funds for the Women of Impact campaign that will contribute to increased awareness on preventing heart disease and stroke through fitness and sport.
"The Girls" event allows participants to choose from 4 benchmark workouts based on their skill level.
The cost to participate is $20. Registration can be completed at https://ovcthegirls.wodifyarena.com.
All proceeds will go to the AHA Women of Impact campaign.
Workouts
Beginner
"Annie"
50-40-30-20-10
Double-unders
Sit-ups
Intermediate
"Jackie"
1000m Row
50 Thrusters @ 45/35
30 Pull-ups
RX
"Diane"
21-15-9
Deadlifts @ 225/155
HSPU
Advanced
"Amanda"
9-7-5
Ring Muscle-ups
Squat Snatches @ 135/95
If you can't participate but would like to make a donation to Emily Shortall, please use the link on the registration page: Donation to Emily Shortall
"The Girls" Charity Event
OV CrossFit is hosting "The Girls" charity event on Saturday, March 19th.
OVC and American Heart Association nominee Emily Shortall are partnering to raise funds for the Women of Impact campaign that will contribute to increased awareness on preventing heart disease and stroke through fitness and sport.
"The Girls" event allows participants to choose from 4 benchmark workouts based on their skill level.
The cost to participate is $20. Registration can be completed at https://ovcthegirls.wodifyarena.com.
All proceeds will go to the AHA Women of Impact campaign.
Workouts
Beginner
"Annie"
50-40-30-20-10
Double-unders
Sit-ups
Intermediate
"Jackie"
1000m Row
50 Thrusters @ 45/35
30 Pull-ups
RX
"Diane"
21-15-9
Deadlifts @ 225/155
HSPU
Advanced
"Amanda"
9-7-5
Ring Muscle-ups
Squat Snatches @ 135/95
If you can't participate but would like to make a donation to Emily Shortall, please use the link on the registration page: Donation to Emily Shortall
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.
