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CrossFit Overton – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

2 ROUNDS

200m Run

8 Lunges + PVC Passthrough

8 PVC Deadlifts

8 Hollow Rocks

Into…

2-3 ROUNDS

100m Run

8 Barbell Behind the Neck Press

8 Step-Ups*

8 Up-Downs

*Switch to Box Jumps on 2nd Round

STRENGTH

EVERY 1:30 x 6 SETS*

1 Snatch High Pull

+

1 Hang Power Snatch

+

1 Power Snatch

*Start Moderate-Light and build up to Moderate-Heavy.

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

1 Power Snatches (155/105)|(115/75)*

15 Box Jumps (24/20)

100m Run

*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

OPTIONAL FINISHER

2-3 SETS

8/8 Single Leg Glute Bridge-Up

-Immediately Into-

15 DB Glute Bridge-Ups

-Immediately Into-

:45 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)