(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton, OSF Cookeville – CrossFit

Metcon (AMRAP – Reps)

Workout

WARM-UP

AMRAP x 6 MINUTES

100m Run

8 Lunges with PVC Pass Through

8 Push-Up to Pike

8 PVC Overhead Squats

STRENGTH ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch (Score is Weight)

Week 1 of 9

WORKOUT

1.) 3 SETS ON A 2:00 RUNNING CLOCK…

200m Run

Max Power Snatches with Time Remaining (75% of 1-Rep Snatch) -No Additional Rest b/t Sets-

 -Rest 2:00 b/t Part 1 & Part 2-

2.) 3 SETS ON A 2:00 RUNNING CLOCK…

200m Run Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)

-No Additional Rest b/t Sets- (Score is Total Reps)