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CrossFit Overton – CrossFit

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Metcon (Time)

Part 1

Strength

Work up to Heavy 3 Reps of Explosive Pause Floor Press Tempo [add weight slow ,Be explosive, the main goal is to keep the speed for all 3, Not a heavy slow grind]

Part 2

Workout

2 Rounds

15 Strict Press 95/65 65/45

15 Pull Ups > Ring Rows

@5:00

3 Rounds

10 Push Press 135/95 95/65

10 Chest 2 Bar > jumping pull ups

@10:00

4 Rounds

5 Push Jerk 185/135 135/95

5 Bar Muscle Ups > jumping bar muscle ups

*goal is to get done and have some time to rest. scale appropriately so you get the stimulus of moderate sprint/ sprint and recover

*watch grip