11.26.24

Metcon
5k Row
Last tested on 1/31/2022.

Accessory
10 min EMOM
O: 8 K2E
E: 15 Hollow rocks

11.25.24

Metcon
3 RFT
20 Front Squats @ 135/95 (RX+ 185/125)
10 C2B
5 Ring Dips
RX+: 7 Ring Muscle-ups
Last tested on 5/26/2021.

Skill Development
8 min EMOM
O: 30 Double unders (RX+ 25 Crossovers)
E: :30 Rig hang

Accessory
Conditioning
1k SkiErg x3
Rest 2 minutes between

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.

11.22.24

Skill Development
4 Rounds E2M
5 Nordic Curls

Metcon
3 RFT
5 Wall Walks
10 Box Jumps @ 24/20”
15 Power Snatches @ 95/65
Rest 2 minutes between rounds

11.21.24

Conditioning
10 min AMRAP
Max Calories Rowing
Rest 2 minutes
10 min AMRAP
Max Calories Bike

Accessory
10 min EMOM
O: 30 Crossovers
E: 5 DBall Cleans @ 100/60