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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

1:00 Walking Lunges w/ Arm Crosses

1:00 Slow PVC Passes

1:00 Perfect Air Squat w/ Wide Grip Press at Bottom*

*Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute.

-Quick Rest (grab/pick-up barbell)-

AMRAP x 3 MINUTES

10 Jumping Jacks

5 Behind Neck Wide Grip OH Press (w/ barbell)

10 Alt. Groiners

STRENGTH

3×6

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.

Week 4 of 8

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

6 Power Snatches (115/75)|(75/55)

8 Alt. Back Rack Lunges*

10 Overhead Squats

*Each step = 1 Rep

(Score is Time)

KG BB: (52.5/35)|(35/25)