(931) 644-8890 lorencrowder15@gmail.com

Friday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

5 Minute AMRAP

10 Alt Lunges

8 Alt Step Ups

6 Push Ups

10 Minute Skill Work On

-HSPU

-Handstand Walk

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
20 minute cap, ignore above cap

Accessory

Metcon (No Measure)

Core Work

5 Rounds

10 Hollow Rocks

10 V Ups

10 Tuck Ups

10 Second Hollow Hold

Rest 1:00

Thursday (Recovery)

CrossFit Overton – CrossFit

Metcon (Time)

Warm Up

2 Rounds

10 Snatches with Bar

12 UpDowns

14 Cal Machine

3 Person Team

30/24 BikeErg & Row

27 Snatches (95/65)(75/55)

30/24 BikeErg & Row

21 Snatches (135/95)(95/75)

30/24 BikeErg & Row

15 Snatches (185/125)(115/95)

30/24 BikeErg & Row

9 Snatches (225/155) (135/115)

*Both Monitors must Hit 30 Calories before moving onto Snatches

*Split work however
20 Minute Time Cap

Accessory

Metcon (No Measure)

BodyBuilding

3×10 Bench Press

3×10 Bent Over Row

3×10 Lateral Raises “each”

3×10 DB Curl “each”

Wesnesday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute EMOM

Even: 200/140M

Odd : 5 Barbell Thrusters

Weightlifting

Thruster (3×5 (build to a mid-heavy 5) )

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
45/35#

10 Minute Cap

Tuesday

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

10 Calorie BikeErg

8 Kip swings

6 Power cleans

•increase power clean weight each round

Weightlifting

Power Clean (EMOMx6 (4 reps @ 60%))

Metcon

Metcon (Time)

2 Man Team ( you go, I go)

10 Rounds (5 Rounds Each)

15 Calorie Standing Bikeerg

10 Toe 2 Bar

5 Sandbag cleans (150/100) (100/60)

Time Cap: 20:00

•Partner 1 Goes all the way through the 15,10,5 •while partner 2 rest then switch

Scaled

Sitting bike erg

Knee raises

Monday

CrossFit Overton – CrossFit

Weightlifting

Back Rack Lunge (5×4 @Moderate weight (4 each side) )

Metcon

Metcon (Time)

40-30-20-10

ALT. DB SNATCH

ALT. DB LUNGES 50/35

*10 Cal Assault Bike after each round