(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (Time)

Workout

WARM-UP

2 ROUNDS

10 PVC Pass Throughs

8 Jumping Squats

6 Inch Worms

1-2 ROUNDS

10 Up-Downs

8 PVC Snatch Push Jerks

6 PVC Jumping OHS

STRENGTH

5 SETS*

2 Squat Snatch

*All working sets should be Mod-Heavy to Heavy…about 80-90% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 5 of 8

NCFIT BENCHMARK WORKOUT

“INGRID”

10 ROUNDS FOR TIME

3 Power Snatches (135/95)|(95/65)

3 Burpees Over Bar

(Score is Time)

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