CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
2 ROUNDS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats
1 ROUND
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS
STRENGTH
4×3
Overhead Squat
*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.
Week 3 of 8
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
OPTIONAL FINISHER
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups
(Score is Time)