1.4.25

Weightlifting
Skill Development
5 min EMOM
3 Hang Muscle Snatches

5 min EMOM
3 Tall Snatches

5 min EMOM
3 Drop Snatches

Strength
4 Rounds E2M
2 High Hang Snatches w/ :03 pause in dip

4 Rounds E3M
2 Snatch Grip Deadlifts to knee with :03 pause at top +
1 Hang Snatch +
2 Overhead Squats with :03 pause in bottom

CrossFit
Metcon
Partner WOD
8 RFT
Partner 1 perform
1k/800m Row
Partner 2 perform AMRAP while P1 rows,
50 Double unders
20 Push-ups
10 T2B
Switch after row.  Partner will pick up where left off.
Record total time and # of rounds.

1.3.25

Strength
5 Rounds E2M
5 Push Press

Metcon
15 min AMRAP
50’ DB Front Rack Walking Lunge
15 DB Push Press
200’ Farmers Carry
Rest 1 min between rounds
RX: 35/25

Accessory
6x50’ Sled Push

1.2.25

Strength
7 Rounds E3M
Deadlift
1x5; 2x3; 3x1
7th set, take 55% heaviest 1-rep, complete 15 unbroken reps.

Accessory
7 min EMOM
7 T2B (RX+ Strict T2B)

Happy New Year

From everyone at OV CrossFit, we wish you a Happy New Year! 2024 seemed to fly by. Being able to surround yourself with positive people and the energy they give is extremely important. We are excited about 2025 and the programs we have to offer all age groups and levels.

If you are interested in making 2025 your best year, we are here to help. Reach out to us to schedule a free intro session and discuss what we have to offer. If your son/daughter want to learn how to proper move and lift weights, reach out. If you are a prior member of OVC and are looking to rejoin our community, we’d love to have you back.

12.31.24

Metcon
”Fran”
21-15-9
Thrusters @ 95/65
Pull-ups
Last tested on 12/30/2023.