4.22.24
/Strength
8 min EMOM
2 Hang Power Snatches @ 70% 1RM
Metcon
10 min AMRAP
10 Hang Power Snatches @ 75/55 (RX+ 95/65)
10 T2B
30 Double unders
Accessory
10 min EMOM
O: 10 Ring Rows
E: 8 Ring Push-ups
Strength
8 min EMOM
2 Hang Power Snatches @ 70% 1RM
Metcon
10 min AMRAP
10 Hang Power Snatches @ 75/55 (RX+ 95/65)
10 T2B
30 Double unders
Accessory
10 min EMOM
O: 10 Ring Rows
E: 8 Ring Push-ups
Weightlifting
Skill Development
5 min EMOM
5 Drop Snatches
5 min EMOM
3 High Hang Muscle Snatches
5 min EMOM
3 Tall Snatches
Strength
7 Rounds E2M
1 Snatch Balance
3 Rounds E3M
2 High Hang Squat Snatches
CrossFit
Metcon
12 RFT
12 Medball Cleans @ 20/14
12 Push-ups
Last tested on 1/24/2015
Accessory
Accumulate 5-minute Farmers Carry hold
RX: 53/35
RX+: 70/53
Metcon
12 min EMOM
1: 15 GHD Sit-ups
2: 2 Rope Climbs (RX+ Legless Rope Climbs)
3: 50 Double unders
Skill Development
Accumulate 3-minute Superman hold
Perform on floor or GHD.
Accessory
10 Rounds E90s
100m Row
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
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.