CrossFit Overton – CrossFit
Warm-up (No Measure)
3 Rounds
5/5 KB DEADLIFTS
5 KB SQUATS
10 KB SWINGS
20 Push Up plank shoulder taps
Metcon
Metcon (6 Rounds for time)
Strength/Skill
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Workout
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold
*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score each Round: Max Accumulated barbell Hold
NC Compete (Competitor’s Program Extra Volume)
Metcon (Time)
Workout
A. CONDITIONING
“OPEN 17.1”
FOR TIME
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
B. NC60
*Use 185/135 for workout if able to get the 3-2-1 done in less than :30 with that weight.
C. STRENGTH / SKILL
FOR RECOVERY
15:00 Stretch & Mobilize as Needed