CrossFit Overton – CrossFit
Warm-up (No Measure)
2 Minutes of Jump Rope
Then
3 Rounds
100M Jog
10 Hang Power Snatch
10 Overhead Squats
*increase weight each round if your mechanics are good on the barbell movements
Metcon
Metcon (AMRAP – Rounds and Reps)
Workout
WZA Online Qualifier
9 MINUTE AMRAP
3 Hang Power Snatches (75/55) 55/35)
3 Overhead Squats
30 Double Unders
*Add 3 Repetitions at the beginning off each round on the barbell movements
*EX. 3,3,30. 6,6,30. 9,9.30
NOTE
WZA releases multiple workouts per week as part of their online qualifier. We are only choosing 1 workout per week to include in our weekly programming.
Accessory
Metcon (No Measure)
UPPERBODY ACCESSORY
3×10 SA DB PRESS “each”
3×10 SA DB Upright Row “each”
LowerBody Accessory
3×10 Front Rack DB lunge “each”
3×10 Explosive Jumping Squats
CORE
3 Rounds
:10 Hollow Hold
15 Hollow Rocks
20 Hollow Tucks
Rest as needed