(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Distance)

Workout

WARM-UP

EMOM x 8 MINUTES

MIN 1 – :45 Row @ Mod Pace

MIN 2 – 10 Cat Cows + 6/6 Moose Antlers

MIN 3- :45 Up-Down Over Bar*

MIN 4 – 10 Push-Up to Pike + 12 Shoulder Taps

* Second time through switch to Burpees Over Bar

STRENGTH

5×2

Push Jerk*

*All Sets should be Heavy. Bar comes from the rack

(Score is Weight)

*Supplemental strength for Oly Cycle. Option to build if perfect mechanics are maintained.

Week 2 of 8

WORKOUT

ON A 15:00 RUNNING CLOCK…

50 Push Jerks (155/105)|(115/75)*

100 Burpees Over Bar*

Max Meters Row, BikeErg or Ski in time remaining…

*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.

(Score is Meters)