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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