CrossFit Overton – CrossFit
Warm-up
Warm-up (No Measure)
Burgener warm up
Snatch Deadlift
Tall shrug (arms stay straight)
High pull ( elbows high and outside)
Hang muscle snatch
Snatch Drops
Then
2 Rounds
100M Run
10 good mornings
5 Power Snatch
Weightlifting
Power Snatch (15-12-9)
sets must be performed unbroken. increase weight every set
score- heavy 9
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
100M RUN
10 DB Hang Power Snatch (RIGHT)
10 TOE 2 BAR
10 DB Hang Power Snatch (LEFT)
-RUN COUNTS AS 1 REP
COMP 50/35
RX 40/25
FITNESS 30/15