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CrossFit Overton – CrossFit

Warm-up (No Measure)

(10-15 min.) Review and Prep for Press

Review the Press as needed with a PVC/barbell.

Then, perform the following sets to prep:

7 reps (light)

5 reps (light)

3 x 3 reps (Increase each effort, with the last one feeling close to, or at their first set weight.)

Weightlifting

Shoulder Press (3-3-3-1-1-1)

Because of the quick strength drop off you see in the Press, we want everyone to be able to maintain the same load across as many sets as possible, with the potential to increase a little during the sets of 1.

Metcon

Metcon (AMRAP – Reps)

3-6-9-12-15 …

DB Push Presses (50/35 lb.)

*Hold two DB on shoulders, but perform reps with just one DB, alternating every 3 reps.

KB Swings (53/35)

AMRAP 8 min.