CrossFit Overton – CrossFit
Warm-up (No Measure)
3 Rounds
10 Cal Bike Erg
5 Push Ups
100M Run
5 Push Press
*increase push press weight each round
Weightlifting
Push Press (3-3-3-3-3 )
*Build to 3RM Push Press.
Metcon
Metcon (Time)
Workout
3 SETS
2:00 Max Cal BikeErg 4/3
2:00 Max Plank Hold
2:00 Max Push Press (115/75)|(75/55)
-1:00 Rest b/t Sets-
NC Compete (Competitor’s Program Extra Volume)
Metcon (Time)
Workout
A. CONDITIONING
5 SETS
25 Cal Row
15 TTB
25 Box Jumps (24/20)
15 HSPU
-Rest 1:00 b/t Sets-
*Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken.
B. STRENGTH / SKILL
10 SETS
2 Front Squat*
*Start moderate and build to heavy. Use a heavier weight for each set than your 1-1 Squat Clean for 8/26.