(931) 644-8890 lorencrowder15@gmail.com

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