(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Warm-up (No Measure)

0:00-5:00

1:00 Assault Bike

Then,

2 Rounds

20 Mountain Climbers

15 Air Squats

10 Push Ups

Metcon

Metcon (Time)

•Run Heats

0:00 to 15:00 Heat 1

15:00 to 30:00 Heat 2

30:00 to 45:00 Heat 3

*Lets finished this week out with a bang and motivate ourselves and others.

there are 4 components of motivation:

•Achievement drive, or the personal drive to achieve, improve, and meet certain standards;

•Commitment to your own personal goals;

•Initiative, or the “readiness to act on opportunities”;

•Optimism, or the tendency to look ahead and persevere with the belief that you can reach your goals

WZA ONLINE QUALIFIER

Week 3

Workouts 5 & 6

FOR TIME

ON A 15:00 RUNNING CLOCK…

I. FOR TIME

21-15-9

Thruster 95/65

Cal Row

Burpee Over Rower

-12:00 Hard Cap on Part I-

Then Immediately Into…

II. IN THE REMAINING TIME…

1RM Clean & Jerk

-15:00 Time Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

Please see the WZA website for full rules on movement standards, scoring & timing.