CrossFit Overton – CrossFit
Warm-up (No Measure)
300M Run
1:30 Bike
200M Run
1:00 Bike
100M Run
:30 Bike
Just Flow through the movements and feel good!
Then Review
Deadlift
Hang Clean
Push Jerk
DT STRATEGY
11 Deadlifts drop
1 Deadlift + 8 Hang Power cleans drop
1 Hang Power clean + 6 STO
Metcon (Time)
Strength/Skill
ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Workout
HERO WORKOUT
“DT”
5 ROUNDS FOR TIME
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans (155/105)|(115/75)
6 Push Jerks (155/105)|(115/75)
NC Compete (Competitor’s Program Extra Volume)
Metcon (AMRAP – Rounds and Reps)
CONDITIONING
“OPEN 11.4”
AMRAP x 10 MINUTES
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 RIng Muscle-Ups
STRENGTH / SKILL
7 SETS
5 Back Squats @ Moderate-Heavy
*Pick a weight to perform all 7 sets. Reps 5-6-7 should be tough. After each set of squats, perform 1 set of max strict pull-ups.