CrossFit Overton – CrossFit
Warm-up (No Measure)
(15-20 min.) Review Hang Squat Clean and work up to heavy 3 rep.
Use an empty barbell and review the movement as: Dip Drive Shrug – High Hang Power Clean – Front Squat – High Hang Squat Clean – Mid-Thigh Squat Clean – Above the Knee Squat Clean
*Perform as many reps of each movement until athletes are moving well.
Then, perform:
5 x 3 reps Hang Squat Cleans
*Increase load each set.
*Goal is to go as heavy as possible for today for 3 unbroken reps while still moving well.
Metcon (AMRAP – Rounds and Reps)
COMPETITOR
18 Heel Touches
15 Hang Squat Cleans (95/65 lb.)
9 Over-unders
AMRAP 15 min.
RXD
18 Heel Touches
15 Hang Squat Cleans (75/55 lb.)
9 Over-unders
AMRAP 15 min.
FITNESS
18 Flutter Kicks
15 Hang Power Cleans
9 Over-unders
AMRAP 15 min.