(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds for quality (good reps)

10 Air Squats (:01 hold at parallel)

5/5 Cossack Squats

5/5 Single Leg Glute Bridge (:02 pause at the top)

100M Jog

Weightlifting

Back Squat (5-5-3-3-1-1)

-Rest at Least 2:00 b/t Sets-

move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean (95/65)|(65/45)

7 Front Squats
For the workout, Step on the gas and keep it there.. Go unbroken and run hard!

NC Compete (Competitor’s Program Extra Volume)

Metcon (AMRAP – Reps)

CONDITIONING

EMOM x 18 MINUTES

MIN 1 — 10 Cal Bike Sprint

MIN 2 — 20 Burpees

MIN 3 — 15 Push-ups + 15 Air Squats

Metcon

Metcon (AMRAP – Reps)

STRENGTH / SKILL

1. EMOM x 14 MINUTES

MIN 1 — 2-5 Reps of Gymnastic “GOAT”*

MIN 2 — Slow Recovery on Bike

*GOAT is a movement that is a particular weakness for you. Choose a rep scheme / scaling option that allows you to complete 2-5 crisp reps (about :30 of work) of the movement. On the opposite minute, flow recover on the bike and visualize the GOAT movement.