(931) 644-8890 lorencrowder15@gmail.com

Friday

CrossFit Overton – CrossFit

Warm-up (No Measure)

300M Run

1:30 Bike

200M Run

1:00 Bike

100M Run

:30 Bike

Just Flow through the movements and feel good!

Then Review

Deadlift

Hang Clean

Push Jerk

DT STRATEGY

11 Deadlifts drop

1 Deadlift + 8 Hang Power cleans drop

1 Hang Power clean + 6 STO

Metcon (Time)

Strength/Skill

ON A 10:00 RUNNING CLOCK…

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Workout

HERO WORKOUT

“DT”

5 ROUNDS FOR TIME

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans (155/105)|(115/75)

6 Push Jerks (155/105)|(115/75)

NC Compete (Competitor’s Program Extra Volume)

Metcon (AMRAP – Rounds and Reps)

CONDITIONING

“OPEN 11.4”

AMRAP x 10 MINUTES

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 RIng Muscle-Ups

STRENGTH / SKILL

7 SETS

5 Back Squats @ Moderate-Heavy

*Pick a weight to perform all 7 sets. Reps 5-6-7 should be tough. After each set of squats, perform 1 set of max strict pull-ups.

Thursday

CrossFit Overton – CrossFit

Warm-up (No Measure)

Recovery Day (3 Man Team)

RX

120/100 Calorie Assault Bike

90 DB Snatches 50/35

60 Synchronized Burpees (3 Working)

FITNESS

90/75 Calorie Assault Bike

60 DB Snatches 35/20

30 Synchronized Burpees (3 Working)

15:00 Cap

1 person working on the first 2 movements, then all 3 go together on Burpees

Accessory

Metcon (No Measure)

4 Rounds

:20 Hollow Hold

20 Hollow Rocks

20 Russian Twist

Rest B/T Rounds

Wednesday

CrossFit Overton – CrossFit

Warm-up (No Measure)

2 Rounds

:30 InchWorm

:30 Cossack Squats

Then

5 Min AMRAP

:30 Air squat Hold

20 Plank Punches

10 Push Ups

Weightlifting

Front Squat (3-3-3-3-3)

*Build to 3RM Front Squat

Metcon

Metcon (AMRAP – Reps)

PARTNER WORKOUT

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters (35/25)|(25/15)

150 Double Unders

Max Front Squats (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.

NC Compete (Competitor’s Program Extra Volume)

Metcon (No Measure)

STRENGTH / SKILL

NOT FOR TIME

5 SETS

25′ SA DB OH Lunge (50/35)

*L for 25′ + R for 25′ = 1 Set

Tuesday

CrossFit Overton – CrossFit

Warm-up (No Measure)

3 Rounds

5 Burpees

10 Ring Rows

15 straight Leg sit ups

20 Jumping Jacks

Metcon

Metcon (Time)

Strength/Skill

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

FOR TIME

21-15-9

Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-

NC Compete (Competitor’s Program Extra Volume)

Metcon (Time)

Workout

A. CONDITIONING

3 SETS

60/50 Cal BikeErg

30 Burpees Over Rower

1000/850m Row

-Rest 1/2 time b/t Sets-

*If set takes you 8 minutes, rest 4 minutes.

Weightlifting

Deadlift (5-5-5-5-5 building )

Skill

Metcon (Time)

3 ROUNDS FOR TIME

10 Deadlift (275/185)

25 Wall Balls (20/14)

25′ HS Walk

Monday

CrossFit Overton – CrossFit

Warm-up (No Measure)

2 Rounds

200M Run

20 body weight Lunges

20 Strict press with bar

Then Review

Handstand Push up

Metcon

Metcon (Time)

Workout

Comp/ RX

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (95/65)|(65/45)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

Fitness

3 ROUNDS FOR TIME

400m Run

20 Front Rack Reverse Lunges (95/65)|(65/45)

30 Barbell Strict/ Push Press (descending reps)*

*Barbell Strict/ Push Press go down by 10 reps every round…30-20-10, Lunges stay 30 each round

COOL DOWN

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.

NC Compete (Competitor’s Program Extra Volume)

Metcon (AMRAP – Reps)

Workout

A. CONDITIONING

E2MOM x 20 MINUTES

MIN 1 & 2 — Row 500m

MIN 3 & 4 — 10 TTB + 10 Box Jump Over (24/20) + 10 TTB*

*The work in Min 3 & 4 must be completed in order..10-10-10.

B. NC60

*Strict HSPU for the workout.

C. STRENGTH / SKILL

10 SETS

1 Power Snatch

1 Over Head Squat

1 Hang Squat Snatch

*Start moderate and build to heavy set of complex. Use same weight or heavier for each set than your 3 Power Snatch on 9/2.