5.7.24
/Metcon
“Kelly”
5 RFT
400m Run
30 Box Jumps @ 24/20”
30 Wallballs @ 20/14
Accessory
15 minutes of Handstand practice
Metcon
“Kelly”
5 RFT
400m Run
30 Box Jumps @ 24/20”
30 Wallballs @ 20/14
Accessory
15 minutes of Handstand practice
Conditioning
Row 500m
Last tested on 12/20/2022
Metcon
Partner WOD
3k Row
100 Overhead Squats @ 95/65
100 Pull-ups
Last tested on 2/18/2016
Accessory
10 min EMOM
O: 20 Crossovers
E: 15 GHD Sit-ups
Metcon
“Jack”
20 min AMRAP
10 Push Press @ 115/75
10 KB Swings @ 53/35
10 Box Jumps @ 24/20”
Last tested on 11/11/2019
Accessory
10x50’ Sled Pull @ AHAP
Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk
CrossFit
Strength
10 min EMOM
2 Power Cleans
Metcon
50 T2B
50 Power Cleans @ 135/95
Last tested on 4/5/2018
Metcon
“Randy”
75 Power Snatches @ 75/55
Strength
5 Rounds E2M
2 Hang Power Snatches
Accessory
10 min EMOM
O: 5 DBall over 7’ bar
E: 5 DBall Squats
RX: 100/60
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.