9.7.19
/Strength
10 min EMOM
1 Hang Power Snatch + 1 Power Snatch @ 70% 1RM
Metcon
5 RFT
10 T2B
10 Front Squats @ 135/95
10/7 Calorie AAB
Strength
10 min EMOM
1 Hang Power Snatch + 1 Power Snatch @ 70% 1RM
Metcon
5 RFT
10 T2B
10 Front Squats @ 135/95
10/7 Calorie AAB
Strength
4” Deficit Snatch Grip Deadlifts
5, 5, 5, 3, 3, 3
Gymnastics Test
Max Effort Strict Pull-ups
Metcon
Open 15.4
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds
RX: 185/125
Scaled: Replace HSPU with Push Press @ 95/65
Conditioning
10 Rounds
300m Row
Rest 2 minutes between rounds
Strength
4x2 Split Jerk w/ 3 sec. catch pause
6x1 Split Jerk
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.