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