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CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

AMRAP x 4 MINUTES

8 Alt. Box Step Overs

8 KB Deadlifts

4 Box Jump Overs

4 Russian KB Swings

Into…

1-2 ROUNDS*

6 Snatch Grip Deadlifts

6 Snatch Grip Upright Rows

6 Hang High Pulls

6 Behind the Neck Snatch Grip Push Press

*Option to use PVC or Barbell.

STRENGTH

EMOM x 12 MINUTES*

1 High Hang Power Snatch + 1 Hang Power Snatch

*Start Light and build to Moderate. (Score is Weight)

Week 3 of 9

WORKOUT

AMRAP x 16 MINUTES

10 Hang Power Snatch (75/55)|(65/45)

20 Box Jump Overs (24/20)

20 Russian KB Swings (53/35)|(35/26)

10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)