Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches
5 min EMOM
3 High Hang Muscle Snatches
5 min EMOM
3 Drop Snatches
Strength
6 Rounds E4M
3 Position Snatches
CrossFit
Metcon
Partner WOD
5k/4k SkiErg
10k/8k Bike
Last tested on 12/21/2022.
Conditioning
10 min AMRAP
Max Calories Rowing
Rest 2 minutes
10 min AMRAP
Max Calories Bike
Accessory
10 min EMOM
O: 30 Crossovers
E: 5 DBall Cleans @ 100/60
Conditioning
10 Rounds E3M
10/7 Calorie Bike (RX+ 15/12)
Last tested on 9/15/2023.
Accessory
10 min EMOM
O: 25 Crossovers
E: 15 Slamballs @ 30/20
Conditioning
3 Rounds E10M
800 Run
Last tested on 9/12/2023
Accessory
10 min EMOM
O: 10 T2R
E: 30 Grasshoppers
Conditioning
Run 2.5k
CAP programming from 12/13/2021
Skill Development
Accumulate reps:
30 GHD Sit-ups
30 V-ups
1-minute L-sit
30 Hip Extensions
Accessory
15 minute Handstand walk practice
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.
