CrossFit Overton – CrossFit
Warm-up (No Measure)
With an empty barbell, review and prep the Power Snatch at the same time.
8 Power Snatches with empty barbell
6 Backward Lunges (each side)
6 Power Snatches (add load)
6 Rolling Pistols (0:45 sec. into the video. Use both legs/hands to support if needed.)
4 Power Snatches (workout weight)
12 Alt. Pistols (or workout modification)
*Run a quick 100 m to get heart rate up!
Metcon (Time)
COMPETITOR
800-m Run
30 Power Snatches (135/95 lb.)
40 Alt. Pistols
Rest 1 min.
600-m Run
20 Power Snatches
30 Alt. Pistols
Rest 1 min.
400-m Run
10 Power Snatches
20 Alt. Pistols
RXD
800-m Run
30 Power Snatches (115/75 lb.)
40 Alt. Pistols
Rest 1 min.
600-m Run
20 Power Snatches
30 Alt. Pistols
Rest 1 min.
400-m Run
10 Power Snatches
20 Alt. Pistols
FITNESS
600-m Run
25 Power Snatches
30 Bulgarian Lunges
Rest 1 min.
400-m Run
15 Power Snatches
20 Bulgarian Lunges
Rest 1 min.
200-m Run
10 Power Snatches
15 Bulgarian Lunges