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Nutrition Challenge kicks off July 12th. For more information check out our CROSSFIT OVERTON Instagram or Facebook page. Reach out to sign up
CrossFit Overton – CrossFit
Metcon (AMRAP – Rounds and Reps)
Workout
WARM-UP
2 SETS (7:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down
14 Shoulder Taps
10 calorie assault bike
2 SETS (7:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down
14 Shoulder Taps
10 calorie assault bike
*After warm-up, get out the barbell and start to open up your shoulders with some presses and holds
STRENGTH
Strict Press
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
WORKOUT
4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run or 10 calorie assault bike
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups
Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike