(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

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Metcon (AMRAP – Reps)

Workout

WARM-UP

1 ROUND

200m Run

15 Sit-Ups

8 Lunge-Lunge-Squat

10 Slam Ball Ground to Overhead

1 ROUND

100m Run

10 Slam Balls

10 Slam Ball Goblet Squats

STRENGTH

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Back Squat*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*

MIN 2 – 15 Slam Balls (60/45)|(45/30)

MIN 3 – :45 Max Sit-Ups

*Option to build or use the same weight for all sets. Bar can come from the floor or rack.

(Score is Total Sit-Ups)

KG BB: (90/65)|(65/45)

KG SB: (15/10)|(10/5)

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Olympic Wall Squat

2:00 Frog Stretch

(No Measure)