CrossFit Overton – CrossFit
Warm-up (No Measure)
2 Rounds
200M Run
20 body weight Lunges
20 Strict press with bar
Then Review
Handstand Push up
Metcon
Metcon (Time)
Workout
Comp/ RX
3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges (95/65)|(65/45)
30 HSPU (descending reps)*
*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.
Fitness
3 ROUNDS FOR TIME
400m Run
20 Front Rack Reverse Lunges (95/65)|(65/45)
30 Barbell Strict/ Push Press (descending reps)*
*Barbell Strict/ Push Press go down by 10 reps every round…30-20-10, Lunges stay 30 each round
COOL DOWN
FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk
*Focus on calm nasal breathing.
NC Compete (Competitor’s Program Extra Volume)
Metcon (AMRAP – Reps)
Workout
A. CONDITIONING
E2MOM x 20 MINUTES
MIN 1 & 2 — Row 500m
MIN 3 & 4 — 10 TTB + 10 Box Jump Over (24/20) + 10 TTB*
*The work in Min 3 & 4 must be completed in order..10-10-10.
B. NC60
*Strict HSPU for the workout.
C. STRENGTH / SKILL
10 SETS
1 Power Snatch
1 Over Head Squat
1 Hang Squat Snatch
*Start moderate and build to heavy set of complex. Use same weight or heavier for each set than your 3 Power Snatch on 9/2.