CrossFit Overton – CrossFit
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar
*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.
**After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster!
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack
(Score is Weight)
NCFIT BENCHMARK WORKOUT
800m Run or (100/80)(80/60) Calorie Assault Bike
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
KG BB: (50/35)|(35/25)