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CrossFit Overton – CrossFit
Warm-up (No Measure)
5 Small
8 Medium
7 Large
5 XL
Snatch Review and Prep
With a PVC, perform the Burgener Warm-up.
Then, with an empty barbell perform:
1 High Hang Power Snatch + 1 Overhead Squat + 1 High Hang Squat Snatch
*Perform this 3 times as a group.
Then perform:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
*Perform this 3 times as a group.
Then
3 Rounds
3 Squat Snatch
3 Pull Ups
(Build over the 3 Rounds)
Metcon
Metcon (AMRAP – Rounds and Reps)
COMPETITOR
1 – 2 – 3 – 4 – 5
Squat Snatches (155/105 lb.)
Ring Muscle-ups
AMRAP 15 min.
1-2-3-4-5 = 1 round
RXD
1 – 2 – 3 – 4 – 5
Squat Snatches (135/85 lb.)
Ring Muscle-ups
AMRAP 15 min.
1-2-3-4-5 = 1 round
FITNESS
1 – 2 – 3 – 4 – 5
Power Snatches
Jumping Bar Muscle-ups
AMRAP 15 min.
1-2-3-4-5 = 1 round