Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Cleans
5 min EMOM
3 Tall Cleans
Strength
4 Rounds E2M
1 - 1 1/4 Squat Cleans
5 Rounds E2M
2 High Hang Squat Cleans
3 Rounds E2M
2 Position Clean
CrossFit
Metcon
4 RFT
15 Bar-facing Burpees
15 Front Squats @ 115/85
75 Single-unders
CAP programming from 11/6/2023
This Saturday, May 20th, members of our OVC weightlifting club are competing in their first USAW weightlifting meet. The competition is hosted by Unrivaled Strength and Fitness in North Canton, OH.
Our weightlifting program started in October 2021 and we are excited to see our members step on the platform for the first time. We will have plenty of pics and keep everyone posted on their successes.
Weightlifting
7 Rounds E4M
2 Clean & Jerks
Accessory
2k SkiErg x2
Rest 4 minutes between
Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Cleans
5 min EMOM
3 Tall Cleans
Strength
4 Rounds E2M
1 - 1 1/4 Squat Clean
5 Rounds E2M
2 High Hang Squat Cleans
3 Rounds E2M
2 Position Squat Cleans
CrossFit
Metcon
4 RFT
100’ Farmers Carry
25 KB Swings
10 Shuttle Runs
25 KB SDHP
100’ Farmers Carry
RX: 53/35
Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk
CrossFit
Skill Development
10 min EMOM
O: 12 Hip Extensions (RX+ 15)
E: 12 Box Jumps @ 24/20” (RX+ 30/24”)
Metcon
3 RFT
50 Russian KB Swings @ 53/35 (RX+ 70/53, 88/70)
50 Ab-mat sit-ups
Retest from 5/26/2016
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.
