4.24.24
/Strength
7 Rounds E3M
1 Deadlift +
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk
Accessory
Row 2k
Strength
7 Rounds E3M
1 Deadlift +
1 Squat Clean +
1 Hang Squat Clean +
1 Split Jerk
Accessory
Row 2k
Strength
7 Rounds E3M
4 Overhead Squats w/ 5 sec bottom pause
Accessory
10 min EMOM
O: 4 Inverted Burpees
E: 20 sec L-sit
Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans
5 min EMOM
3 Tall Jerks
Strength
4 Rounds E2M
3 Floating Clean Pulls
5 Rounds E3M
3 Position Squat Clean +
1 Split Jerk
CrossFit
Strength
7 Rounds E4M
5 Bench Press
Max Effort Ring Dips
Last tested on 5/16/2023
Strength
7 Rounds E3M
Back Squats
2x10; 2x7; 3x5
Accessory
10x50’ Sled Pull @ AHAP
Weightlifting
7 Rounds E4M
3 Position Clean
1 Squat Clean +
1 Hang Squat Clean +
1 High Hang Squat Clean
Accessory
10 min EMOM
O: 15 Crossovers (RX+ 20)
E: 8 Box Jumps @ 30/24” (RX+ 36/30”)
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.