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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.