(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Time)

Workout

WARM-UP

1-2 ROUNDS

10 Up-Downs

10 PVC Pass Throughs

10 PVC Snatch Push Jerks*

10 Scap Pull-Ups

1 ROUND

8 Burpees

8 PVC Scarecrow Power Snatch**

8 Jumping Squats

8 Kip Swings

*The Snatch Grip Push Jerk is performed from behind the neck

**Start in the Scarecrow position (Snatch grip and elbows high) and on the toes. Athletes will jump down into the Power position and punch the bar OH. Landing should be the same as the Push Jerk.

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Snatch

Week 4 of 8

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“POWER PLUS AMANDA”

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

(Score is Time)

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

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Pull-Ups