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CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Review and Prep for Deadlifts

Review the Deadlift as needed. Then, have them perform:

3×5 reps at a deficit (stand on 45-lb. plates for additional ROM)

*Add load each set.

3×5 reps Regular Deadlifts

*Add load each set. The last set should be just under or at the first weight.

Weightlifting

Deadlift (5-5-5)

Hump Day means we are going heavy and all out for 3 sets of 5 reps. The loading is intended to be constant across the board at maximal weight. If done right, athletes should need a 3 to 4-min. break between working sets to execute with the right amount of effort.

Metcon

Metcon (AMRAP – Rounds and Reps)

Finisher

8 KB Deadlifts (45-lb. plate deficit) (24/16 kg)

8 KB Russian Swings

8 KB High Pulls

AMRAP 8 min.