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
“Nancy”
5 RFT
400m Run
15 Overhead Squats @ 135/95
Metcon
“Lyla”
10 to 1
Ring Muscle-up
BW Clean & Jerks
Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 7 DBall Cleans @ 100/60
Metcon
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
Skill Development
10 min EMOM
O: 2 Rope Climbs (RX+ 2 Legless Rope Climbs)
E: 10/7 Calorie SkiErg (RX+ 13/9)
Accessory
50 Tire Flips
EMOM perform 5 burpees. Start with burpees.
Metcon
“Cindy”
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Last tested on 9/16/2023
Accessory
5k Row
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.
