CrossFit Overton – CrossFit
Warm-up (No Measure)
Power Clean Prep
Review the Power Clean as a group with a barbell as:
Dip Shrug—Muscle Clean—Hang Power Clean—Power Clean
Then perform:
3×5 reps
2×3 reps
*Add load each round.
Metcon
Metcon (AMRAP – Rounds and Reps)
COMPETITOR
Outcast
5 Power Cleans (225/155 lb.)
8 Chest-to-Bar Pull-ups
30 Double-unders
AMRAP 16 min.
RXD
Outcast
5 Power Cleans (185/135 lb.)
8 Chest-to-Bar Pull-ups
30 Double-unders
AMRAP 16 min.
FITNESS
Outcast
5 Power Cleans (95/65 lb.)
8 Jumping Chest-to-Bar Pull-ups
50 Single-unders
AMRAP 16 min.
Accessory
Metcon (No Measure)
Weakness Wod
-Choose one Modality
CARDIO
RUN
4x400M
Rest 1.1
STRENGTH
Deadlift TNG
5×6 @70%
GYMNASTICS
Max rep of Kipping HSPU
Then
-Take 70% of max reps & perform a 10 Minute EMOM