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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