(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

100 calorie row or bike

then,

1 High-Hang SC

1 Mid-Thigh SC

1 Full SC

3 sets

THEN,

Perform Clean Complex

*Spend 5 min. getting the load to their starting weight.

Metcon

Metcon (Weight)

Competitor

Squat Clean

3-3-3-3-3

Clean Complex

1 High Hang SC

1 Mid-Thigh

1 Full

EMOM 10 min.

RXD

Squat Clean

3-3-3-3-3

Clean Complex

1 High Hang SC

1 Mid-Thigh

1 Full

EMOM 10 min.

Fitness

Power Clean + Front Squat

3-3-3-3-3

Clean Complex

1 High Hang PC

1 Mid-Thigh PC

1 Full PC

EMOM 10 min.
Everyone: The loading on the first portion should be heavy enough that athletes can’t string together reps and want to perform each rep as singles. Ideally, they are building in weight over the 5 sets of 3. They do not have to add each set, but should be trending upward from start to finish.