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CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
Prep for Workout
If needed, briefly review the DB Power Snatch with a load one lighter than their workout weight as:
Deadlift – High Pull – Shrug Pull Under
Then, have them perform:
6-4-2
Burpee Knees-to-Elbows
DB Power Snatches (alt.)
*Use workout modification/load for all sets
Metcon
Metcon (Time)
RXD
9-15-21
Burpee Knees-to-Elbows
Alt. DB Power Snatches (50/35 lb.)
Fitness
9-15-21
Burpee Jump to Hanging Knee Raise
Alt. DB Power Snatches
Skill
Metcon (No Measure)
Skill
2 Strict Pull-ups
3 Chest-to-Bar Pull-ups
4 Pull-ups
3-5 rounds