(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

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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)