5.18.23

Weightlifting
4 Rounds E3M
3 High Hang Squat Cleans

4 Rounds E3M
2 Hang Squat Cleans

Accessory
10k Echo Bike

OVC Weightlifting Attending First Meet!

This Saturday, May 20th, members of our OVC weightlifting club are competing in their first USAW weightlifting meet. The competition is hosted by Unrivaled Strength and Fitness in North Canton, OH.

Our weightlifting program started in October 2021 and we are excited to see our members step on the platform for the first time. We will have plenty of pics and keep everyone posted on their successes.

4.11.23

Weightlifting
8 Rounds E3M
1 Squat Clean +
2 Front Squats +
1 Hang Squat Clean
Last tested on 10/9/2020

Accessory
Seated Barbell Shoulder Press
4x6

1.23.23

Strength
4 Rounds E3M
Hang Squat Snatch
2x2; 2x1

4 Rounds E3M
Squat Snatch
4x1

Accessory
4x6 DB Overhead Squat (6 reps each arm)
After each set, carry OH 50’

1.29.22

Weightlifting
5 min EMOM
4 Snatch Grip Presses

5 Rounds E2M
4 Overhead Squats w/ 3 sec descend tempo

5 Rounds E90s
3 Everett Snatch Pulls @ 65% 1RM

5 Rounds E3M
3 Position Squat Snatches
Building to heavy complex.

CrossFit
Metcon
Partner WOD
18 min AMRAP
60 GHD Sit-ups
60 Overhead Squats
60/50 Calorie AAB
60 Clean & Jerks
RX: 95/65
RX+: 135/95

Immediately after AMRAP, in 6 minutes:
Find 1RM Power Clean