(931) 644-8890 lorencrowder15@gmail.com

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.