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CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Prep for Snatch Balance.

Start with Pressing Snatch Balance + Snatch Balance (PVC and BB).

*Perform as many reps as needed until athletes are moving well.

Then, spend a few minutes getting under some load:

5 reps

4 reps

3 reps

2 reps

1 rep

(16+ min.) Perform Snatch Balances.

*Have them perform a set every 3-4 min.

(15 min.) Prep and Perform Snatch Complex EMOM.

Switch focus back to the Complex. Bring the barbell to the ground and strip the weight down to something light enough for them to feel comfortable under. Then, slowly start adding load to get to their starting weight.

3 x reps Complex (1 Hang SS + 1 Mid Thigh SS + 1 Full SS)

3-4 sets.

*Add load each set.

Start EMOM when everyone is ready.

Weightlifting

Metcon (Weight)

Competitor

Snatch Balance

1-1-1-1-1

Snatch Complex

1 Hang Squat Snatch

1 Mid-Thigh Squat Snatch

1 Full Squat Snatch

EMOM 10 min.

RXD

Snatch Balance

1-1-1-1-1

Snatch Complex

1 Hang Squat Snatch

1 Mid-Thigh Squat Snatch

1 Full Squat Snatch

EMOM 10 min.

Fitness

Behind-the-Neck Jerk + OH Squat

5-5-5

Snatch Complex

1 Hang Power Snatch

1 Mid-Thigh Power Snatch

1 Full Power Snatch

EMOM 10 min.
Everyone: For the Complex, we want the 3 reps of each set to feel moderate for the first 3-5 sets, then start to feel heavy for the second half of the EMOM. It is up to you whether you want to let them add load each set, or every few. Some people might start feeling their groove after a few sets and feel able to add load. Your Competitors should aim to start and hold the same load across all 10 min.