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CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

2 Rounds

9/6 Cal Bike

6/6 SA KB Swing

6/6 SA KB Press

9 Single Ring Ring Rows

SKILL

KB Snatch Progression

-SA KB Deadlift

-SA KB Upright Row

-KB Snatch Transition

-KB Snatch

into…

J-Technique Review Rope Climb

-Clamp Seated on Box

-Clamp and Stand from Box

-Hanging Knee Pull

-Jump, Clamp, Knee Pull, Stand

(No Measure)

WORKOUT

AMRAP x 8 MINUTES

15/12 Cal Bike

2 Rope Climbs

10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES

15/12 Cal Bike

2 Rope Climbs

10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.

**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

KB KG: (24/16)|(16/12)