6.6.18
/WODStrength Accessory
10 min EMOM
O: Strict Pull-ups
E: Ring Dips
RX+: 7 Reps
RX: 5 Reps
Sc: 7 reps with scaled movement
Metcon
3 RFT
20 Pull-ups (RX+ C2B)
40 Double-unders (RX+ 60 DUs)
WODStrength Accessory
10 min EMOM
O: Strict Pull-ups
E: Ring Dips
RX+: 7 Reps
RX: 5 Reps
Sc: 7 reps with scaled movement
Metcon
3 RFT
20 Pull-ups (RX+ C2B)
40 Double-unders (RX+ 60 DUs)
WOD
Strength
5 min EMOM
2 High Hang Squat Snatch @ 70% 1RM
Rest 2 mins
5 min EMOM
2 Hang Squat Snatch @ 75% 1RM
Rest 2 mins
5 min EMOM
2 Low Hang Squat Snatch @ 80% 1RM
Rest 2 mins
5 min EMOM
2 Squat Snatches @ 85% 1RM
WOD
Metcon
18 min AMRAP
200m run
20 Deadlifts @ 135/95
20 Burpees
20/15 Cal Row
WOD
Strength
10 min EMOM
3 Push Jerks @ 75% 1RM
Metcon
4 RFT
10 HSPU
100’ DB Farmers Carry @ 50/35
20 DB Box Step-ups @ 50/35
WOD
Conditioning
2x200m run
4x50m sprint
Rest 2 minutes between 50m sprints
Metcon
3 RFT
15 T2B
25 KB Swings @ 53/35 (RX+ 70/53)
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.