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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.