(931) 644-8890 lorencrowder15@gmail.com

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.