11.23.24

Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries

5 min EMOM
3 Tall Cleans

Strength
4 Rounds E2M
2 Clean Deadlifts @ 4” deficit

4 Rounds E2M
2 High Hang Squat Cleans

4 Rounds E3M
2 - 1st pull Clean Deadlifts +
2 Position Squat Clean

CrossFit
Open Gym due to OVC Staff Summit.

11.18.23

Weightlifting
5 min EMOM
3 High Hang Muscle Snatch

5 min EMOM
2 High Hang Power Snatch

5 Rounds E2M
2 Hang Power Snatch

5 min EMOM
3 High Hang Muscle Clean

5 min EMOM
2 High Hang Power Clean

5 Rounds E2M
2 Hang Power Clean

CrossFit
Open Gym today due to Staff Summit