(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (Time)

Workout

WARM-UP

EVERY 2:30 MINUTES x 3 SETS

8 PVC Snatch Deadlifts

6 Lunge with PVC Pass Through

8 Single Ring Ring Row

8 Tight Kip Swings

Mobility in remainder of time*

* Suggested mobility → Bootstrappers, Groiners, Flag Pole, Push-Up To Pike

EXTENDED WARM-UP

4 SETS

3 TNG Power Snatches*

-Rest as Needed b/t Sets-

*Start light and build to workout weight. Superset each set with one of two options:

Option 1…

2 Hips to Bar + 1 Bar Muscle-Up

Or…

Option 2…

2 Dynamic Kip Swing + 1 Pull-Up

(Score is Weight)

NCFIT BENCHMARK WORKOUT

“POWER PLUS AMANDA”

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Pull-Ups

NOTE: Last Seen 3/25/2022