12.11.18
/WOD
Accessory
Tabata Double-unders
All athletes should use this as an opportunity to work on double-unders
Experienced athletes use this as opportunity to work on triple-unders
Metcon
60 Burpee C2B (RX+ 30 Burpee Muscle-ups)
WOD
Accessory
Tabata Double-unders
All athletes should use this as an opportunity to work on double-unders
Experienced athletes use this as opportunity to work on triple-unders
Metcon
60 Burpee C2B (RX+ 30 Burpee Muscle-ups)
WOD
Strength
Squat Snatch
3x2; 5x1
WOD
Strength
10 min EMOM
3 Push Jerks @ 70-75% 1RM
Metcon
42-30-18
Alternating KB Snatches @ 53/35
21-15-9
Cal AAB
WOD
Strength
Squat Clean
3x2; 5x1
WOD
Metcon
5 Rope Climbs
50 Double-unders
25 HSPU
50 Double-unders
25 C2B
50 Double-unders
25 Burpees
50 Double-unders
5 Rope Climbs
SC: 2 Rope pulls/climb
SC: 35 DUs or 100 singles
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.