(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

AMRAP x 8 MINUTES

10/8 CAL Row

7/7 SA DB Sumo Deadlift

7/7 SA DB Swing

7/7 SA DB Arnold Press

10 Alt. V-Ups

STRENGTH

Deadlift

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

NCCOMPETE WORKOUT*

FOR TIME

25/20 Cal Row

25 Burpee to Plate**

25 DBL DB Snatch (50/35)|(35/20)

25 Burpee to Plate

25/20 Cal Row

(Score is Time)

**Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Banded Hamstring Stretch (R)

2:00 Banded Hamstring Stretch (L)

2:00 Foam Roll Hamstring

(No Measure)