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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