CrossFit Overton – CrossFit
Metcon (Time)
Workout
WARM-UP
3 SETS
15 Toe Touch Jumping Jacks
5/5 Split Squats*
5 Push-Up to Pike
10 Elbow Punches
5 OH Press**
*Round 2 perform 5/5 Jumping Split Squats, Round 3 perform 10 Jumping Lunges.
**Round 2 perform Push Press, Round 3 perform Press from the Split Position
STRENGTH
5 SETS*
2 Split Jerks
*All working sets should be Heavy…about 80-90% of 1-Rep Split Jerk. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 5 of 8
NCFIT BENCHMARK WORKOUT
“GRACE”
FOR TIME
30 Clean & Jerks (135/95)|(95/65)
(Score is Time)
KG BB: (60/42.5)|(42.5/30)