4.1.24
/Weightlifting
7 Rounds E3M
2 Clean & Jerks
Accessory
Barbell Curls 4x10
Chin-ups 4xMax effort
Weightlifting
7 Rounds E3M
2 Clean & Jerks
Accessory
Barbell Curls 4x10
Chin-ups 4xMax effort
Conditioning
5 x 2 min AMRAP
Max distance row
Rest 2 minutes between
CAP programming from 10/23/2023
Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 2 Rope Climbs
Happy Thanksgiving!
Metcon
Partner WOD
35 min AMRAP
60 Sit-ups
40/32 Calorie Row
60 DB Power Snatches @ 50/35
40/32 Calorie Bike
60 Slamballs @ 30/20
Strength
7 Rounds E4M
Sumo Deadlift
1x3; 2x2; 3x1
Accessory
400m DBall Carry
Metcon
“Jackie”
1k Row
50 Thrusters @ 45/35
30 Pull-ups
Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 2 Rope Climbs
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.