(931) 644-8890 lorencrowder15@gmail.com

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