(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

View Public Whiteboard

Metcon (Time)

Workout

WARM-UP

AMRAP x 6 MINUTES

10 Dead Bugs

10 PVC Pass Through + Lunge

5/5 Stagger Good Morning

5 Empty Barbell Hang Muscle Snatch

5 Empty Barbell Snatch Balance

STRENGTH

Deadlift

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

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

Week 8 of 9

(Score is Weight)

BENCHMARK WORKOUT

“ISABEL”

FOR TIME

30 Snatch (135/95)|(95/65)*

*Option to complete Power or Full Squat. If you have never done this workout with Full Squat, try it today.

(Score is Time)

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

COOL DOWN

FOR RECOVERY

2:00 Crossbody Banded Hamstring Stretch (R)

2:00 Crossbody Banded Hamstring Stretch (L)

1:00 Knee Hug (R)

1:00 Knee Hug (L)

(No Measure)