(931) 644-8890 lorencrowder15@gmail.com

Wednesday

CrossFit Overton – CrossFit

Metcon (AMRAP – Reps)

WARM-UP

TABATA (:20 on/:10 off)*

MVMT 1 – Single Unders

MVMT 2 – High Single Unders

MVMT 3 – Alt Right & Left Foot

MVMT 4 – Double Unders

*2 Rounds of each movement

Into…

2 ROUNDS

5 Snatch Grip Romanian DL

5 Hang High Pull

5 Hang Muscle Snatch

5 Snatch Grip Push Press (back rack)

5 Hang Power Snatch

(Score is Weight)

WORKOUT

ON A 3:00 RUNNING CLOCK…

50 Double Unders

21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

9 Power Snatch (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max Power Snatch (Athlete Choice)

(Score is Reps)

Tuesday

CrossFit Overton – CrossFit

Metcon (2 Rounds for time)

Workout

WARM-UP

AMRAP x 6 MINUTES

25ft Toe Walks

25ft Over the Fence/Under the Fence

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

WORKOUT

2 Rounds

800m Run

40 Wall balls (20/14)

30 Kettlebell Swing (53/35)|(35/26)

-Rest 1:00 b/t Sets-

(Score is Time)

POST WORKOUT SKILL

FOR QUALITY

5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk

(No Measure)

Monday

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

3:00 Cardio Choice

(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

Into…

AMRAP x 4 MINUTES

8 Alt. Elbow Punches w/ Barbell

8 Front Rack Reverse Lunges

8 Push-Ups (:01 Pause at top

8 Jumping Air Squats w/ Slow Descent

STRENGTH

5×5

Front Squat*

*Keep loading moderate.

(Score is Weight)

WORKOUT

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

(Score is Rounds + Reps)

Friday

CrossFit Overton – CrossFit

Warm-up (No Measure)

Review

Kip swing

Double Unders

3 Rounds

100M Run

10 Kip Swimgs + Knee Raise

20 Double or single Unders

Metcon

Metcon (Time)

100-80-60-40-20

Double Unders

25-20-15-10-5

T2B

*400M RUN AFTER EACH full set

Time cap 23:00

Scaling

DU > single unders

T2B >Knee Raises or leg raises from ground

400M > 200M

If raining will sub run out to machines

Accessory

Warm-up (No Measure)

Superset

3×10 Barbell Bench Press

3×10 DBL DB or KB SKULL CRUSHERS

Thursday

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up

5 Minute on a machine

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

4 DB Front Squats (50/35)|(35/20)

3 DB Box Step Over (20)

2 DB Thrusters

1 DB Devils Press

*Partner 1 completes one full round while Partner 2 rests. Then switch roles.

(Score is Rounds + Reps)

STRENGTH

3 SETS

10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

*Both DB held in front, alternate pressing arms for 12 reps.