CrossFit Overton – CrossFit
Warm-up (No Measure)
7/7 DN SPLIT SQUAT THRUSTSRS
9/9 Glute Bridge Floor Press
25 Plate Jumps
:30!Rest Between Rounds
*increase pace on Rower each round
12 min cap
10 Single DB Burpees (50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders
*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.
**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)
-Rest as Needed b/t Sets-
NC Compete (Competitor’s Program Extra Volume)
Snatch (10 Sets 1-1)
(Build to Heavy)
-Rest as Needed b/t sets-
*Start moderate and build to heavy. On the bar, hit first then second rep in quick succession. Rest as needed between sets.