CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
Prep for Hang Power Snatch
Start with a few reps of the PVC Complex.
With a PVC, use Burgener Warm-up to prep, then review as:
High Hang Power Snatch—Mid-Thigh Power Snatch
*Use barbell as well for the above, then prep for load with:
6 reps
2×4 reps
2×2 reps
*Add load each set.
(5 min.) Prep for Workout
5 MB Front Squats + 10 Wall Balls (workout weight)
4 Hang Power Snatches at load
3 Muscle-ups (or workout modification)
(15 min.) Perform Workout
Metcon
Metcon (AMRAP – Rounds and Reps)
Competitor
21 Wall Balls (20/14 lb.)
7 Hang Power Snatches (185/125 lb.)
5 Strict Ring Muscle-ups
AMRAP 15 min.
RXD
21 Wall Balls (20/14 lb.)
7 Hang Power Snatches (155/115 lb.)
5 Bar Muscle-ups
AMRAP 15 min.
Fitness
21 Wall Balls
7 Hang Power Snatches
5 Jumping Chest-to-Bar Pull-ups
AMRAP 15 min.