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
Amanda #GirlsWeek
Metcon
“Amanda”
9-7-5
Muscle-up
Squat Snatch @ 135/95
Intermediate “Amanda”
12-9-6
C2B
Ring-Dips
9-7-5
Squat Snatch @ 115/80
Scaled “Amanda”
21-15-9
Ring Pull-ups/Ring Rows
Box Dips
9-7-5
Squat Snatch @ 75/55
Time Cap: 12 minutes
WOD
“Karen”
150 Wall-balls @ 20/14
Scaled “Karen”
100 Wall-balls @ 14/10
Time cap: 15 mins
Scaled version should be completed by athletes with less than six months of experience.
"One of the biggest benefits about Crossfit is our ability to measure our progress. Many times we get caught up in the things we still need to work on and sometimes we forget how far we've come. Testing these WODs can give us this reminder. "
WOD
Metcon
“Diane”
21-15-9
Deadlift @ 225/155
HSPU
Scaled “Diane”
21-15-9
Deadlift @ 155/105
DB Push Press @ 35/25
Time cap: 10 mins
RX version only performed by athletes who can perform HSPU as RX or 1 abmat.
At 10 min time cap, rest 60 seconds
6 Rds E90
2 Squat Cleans @ 85-90% 1RM
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.
