CrossFit Overton – CrossFit
Warm-up (No Measure)
Snatch
3 x 5 reps
*Increase load each set. Last set should be at their first working weight.
(10 min.) Prep for Workout
30 sec. on/30 sec. off
Single-unders
Jumping Pull-ups
Power Snatches (workout load)
Double-unders (workout modification)
Pull-ups (workout modification)
Metcon (Time)
COMPETITOR
20 Double-unders
10 Hang Power Snatches (135/95 lb.)
AMRAP 5 min.
Rest 1 min.
15 Pull-ups
20 Hang Power Snatches (95/65 lb.)
3 rounds
RXD
20 Double-unders
10 Hang Power Snatches (115/75 lb.)
AMRAP 5 min.
Rest 1 min.
15 Pull-ups
20 Hang Power Snatches (75/55 lb.)
3 rounds
FITNESS
30 Fast Feet
10 Hang Power Snatches
AMRAP 5 min.
Rest 1 min.
10 Ring Rows
15 Hang Power Snatches
3 rounds
POST
Metcon (Time)
EXTRA CREDIT
3 Rounds
1000m/800m Row
Rest 2:00