4.17.24
/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
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
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
Weightlifting
Skill Development
5 min EMOM
5 Sots Presses
5 min EMOM
3 Drop Snatches
Strength
5 Rounds E2M
3 Floating Snatch Pulls
5 Rounds E2M
2 High Hang Snatches w/ no jump
3 Rounds E3M
2 Hang Snatches
CrossFit
Metcon
”Chad”
1000 Step-ups @ 20”
RX: 30/20lb pack
RX+: 45/35lb pack
Metcon
Partner WOD
“Coffey”
800m Run
50 Back Squats
50 Bench Press
800m Run
35 Back Squats
35 Bench Press
800m Run
20 Back Squats
20 Bench Press
800m Run
1 Muscle-up (each)
RX: 135/95
Accessory
Accumulate 5-minute DBall hold
Every time dropped, perform 30 double-unders
RX: 100/60
Metcon
“The Lyon”
5 Rounds, each for time
7 Squat Cleans
7 S2O
7 Burpee C2B
RX: 165/115
Rest 2 minutes between
Accessory
Tabata Bike x2
Rest 2 minutes between
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.