(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

View Public Whiteboard

Metcon (Time)

Workout

WARM-UP

QUICK RUN DRILLS

(25 ft Each)

Walking Knees to Chest

Walking Heel to Butt

Walking Figure 4

High Knees

Butt Kickers

High Skips

Lateral Skips (Down and Back)

Into..

200m Run

Into…

1 ROUND

10 Alt Cossack Squats

10 Alt. 90/90 Stretch

5 Bootstrappers

5 Inch Worms to Squat

1 ROUND

10 Elbow Punches

5 OH Press

5 Front Squat

5 Behind Neck OH Press

5 Back Squat

STRENGTH

3×3*

Squat Clean

*All working sets should be Light…about 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect.

(Score is Weight)

Week 7 of 8

NCFIT BENCHMARK WORKOUT

“CLOUDKICKER”

4 ROUNDS FOR TIME

7 Unbroken Bear Complex* (115/75)|(75/55)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press

(Score is Time)

KG BB: (50/35)|(35/25)