Friday

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.