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CrossFit Overton – CrossFit

Warm-up (No Measure)

As a group with PVC or empty barbell, review the Split Jerk as:

Press + Push Press + Push Jerk + Split Jerk

Then, use an empty barbell and perform this complex:

3 Presses + 4 Push Presses + 5 Split Jerks

2 sets

*Add load for the second set


Prep for Split Jerks

2×5 reps Split Jerks

3×3 Reps Split Jerks

*Add load until they reach their starting weight.

Split Jerk (3-3-3-3-3)

Competitor & Rx’d: For this group, we want them to aim for their sets to hover around 85 percent of their 1-rep-max Split Jerk.

Fitness: This group will likely be performing their sets at a lower percentage of their overall strength and be working positions and technique a bit more. Build slowly if mechanics are good

Metcon (AMRAP – Reps)

(5-10 min.) Optional Finisher

5 Strict Pull-ups (Scale to Kipping, then Jumping Pull-ups.)

5 Strict HSPU (Scale to Box Pike Presses, then Pike Push-ups.)

EMOM 10 min.

Score Reps

*Adjust reps as needed.