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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

400m Run

Into…

2 Sets

10 PVC Pass Through + Lunge

7 PVC Snatch Balance

10 PVC Slow Overhead Squat

:30 Tall Plank

Into…

2 Sets

5 Barbell Hang Power Clean

7 Barbell Front Squats

5 Barbell Push Press

7 Barbell Back Squats

STRENGTH

Back Squat

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

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

Week 7 of 9

(Score is Weight)

WORKOUT

FOR TIME

400m Run

Immediately Into…

2 ROUNDS*

12-9-6

Squats**

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.

**Athlete Choice for Squats. Pick one movement and complete the workout…

Back Squat – (185/135)|(135/95)

Front Squat – (155/105)|(115/75)

Overhead Squat – (135/95)|(95/65)

(Score is Time)

KG BS: (85/60)|(60/42.5)

KG FS: (70/47.5)|(50/35)

KG OHS: (60/42.5)|(42.5/30)