(931) 644-8890 lorencrowder15@gmail.com

Wednesday

CrossFit Overton – CrossFitWarm-upWarm-up (No Measure)5:00 BIKE INTO 2 ROUNDS 10 LONG LUNGES 10 PVC GOODMORNINGS 10 COSSACK SQUATS REVIEW FRONT SQUATFront Squat (5-5-5+)SET 1-65X5 SET 2-75X5 SET 3-85X5+MetconMetcon (3 Rounds for time)3 SETS 14/12 CALORIE ASSAULT...

Tuesday

CrossFit Overton – CrossFitWarm-up (No Measure)5 Minute AMRAP 10 KB Swings 35/20 10 Goblet Squats 35/20 25FT Duck walk (slow get hips and ankles warmed up) Review Rope Climb Power Clean PistolsMetconMetcon (AMRAP – Reps)E2MOM for 24:00 Min 1 & 2: Max...

Monday

CrossFit Overton – CrossFitWarm-upWarm-up (No Measure)EMOMx6 MIN 1: ROW (EASY, MOD, HARD) MIN 2: 7 BARBELL STRICT PRESS (TEMPO DESCEND)WeightliftingPush Press (5-5-5)SET 1 65% SET 2 75% SET 3 85%+Metcon30-20: Metcon (Time)30-20-10 Cal Row/Bike...

Friday

CrossFit Overton – CrossFitWarm-up (No Measure)Extended Warm Up 10 Minute Running clock 1 Power Clean & Jerk -Build to a heavy load and refine techniqueWeightliftingClean and Jerk (Every :30 for 20:00 1 Rep (225/155)(155/105))Beginners should scale weight...

Thursday (Recovery Day)

CrossFit Overton – CrossFitMetcon (Time)21-15-9 Calorie Assault Bike Slam Ball (60/45)(45/30)AccessoryMetcon (No Measure)Upper Body Accessory 3×15 Ring Rows 3×15 Banded Pull Aparts 3×15 Barbell Curls Cool Down (Don’t Skip) 10-15 Minutes of...