(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Pizza Delivery

6 Minute AMRAP

*3 Burpees if Pizza hits the ground

THEN

Extended Warm Up

EMOM x6

MIN 1: RUN 100-200M

MIN 2: Max Slam Balls

THEN

Burgener Progression for Clean

-Down and Up

-High Pulls (Elbows High and Outside)

-Muscle Clean

-Clean Drop

-Hang Power Clean

*5 Reps at each

Weightlifting

Complex

7 Sets For Load

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as needed b/t Sets-

*Sets must be performed unbroken

NC Compete (Competitor’s Program Extra Volume)

Metcon (Time)

B. FOR TIME

30-20-10-20-30

Alt. DB Snatch (50/35)

Toe to Bar

Metcon (Distance)

C. CONDITIONING

E2MOM x 18 MINUTES

Min 1 & 2 – Row for Meters

Min 3 & 4 – Ski or Run for Meters

*Smooth & consistent

Score- Total Meters