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.