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Cindy on steroids

CrossFit Overton – CrossFit

Partner wod 20 min amrap
5 c2b
10 ring push ups
15 sandbag squats 60/30

Friday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Snatches with Bar

10 Kip Swings

100M Run

Friday Mash Up

Metcon (4 Rounds for time)

RX

-on the 0:00

“Isabelle ”

30 Snatches 135/95

-on the 10:00

1600M Run

-on the 20:00

60 Wall Balls

30 Bar Muscle Ups

-on the 30:00

2000/1600M Row

Fitness

-on the 0:00

“Isabelle ”

30 Snatches

-on the 10:00

1200 Meter Run

-on the 20:00

60 Wall Balls

30 Pull Ups/ Ring Rows

-on the 30:00

1600M/1300M Row

*Score: Time for Each Round/ Workout

Thursday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

Assault Bike (2 MAN TEAM)

2 ROUNDS EACH

COMP

3:00 @ 250/200Watts

1:30 @400/325 Watts

:45 @ 500/400 Watts

Rest 1.1

RX

3:00 @ 200/160Watts

1:30 @350/280Watts

:45 @ 450/360 Watts

Rest 1.1

FITNESS

3:00 @ 150/120Watts

1:30 @300/240Watts

:45 @ 400/320 Watts

Rest 1.1

P1 DOES 3:00, 1:30, :45….WHILE P2 REST. THEN SWITCH

Body Building

Metcon (No Measure)

UPPER BODY ACCESSORY

3X10 SINGLE ARM CURL TO STRICT PRESS (EACH ARM)

3X10 LAWNMOWER PULL TO KICKBACK (EACH ARM)

Wednesday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

In Partners

5 Junkyard Dog Warm-up (each)

Then,

20 sec. Weighted Hollow Rock Holds (use plate or ball, or scale as needed)

10 sec. Rest

5 rounds

*This is done individually.

Review Barbell Movements

With a PVC or empty barbell, review as:

Deadlift

Sumo Deadlift – Shrug – Shrug High Pull – SDHP

Press – Push Press

*Add barbell and do a quick review of all the movements again if you started on PVC.

Prep for the Workout

4 Deadlifts + 3 SDHP + 2 Push Presses

2 rounds

*The second round should be done at workout weight.

Metcon

Metcon (Time)

RXD

21 Deadlifts

15 SDHP

9 Push Presses

3 rounds

Load: 95/65 lb.

FITNESS

18 Deadlifts

12 SDHP

6 Push Presses

3 rounds

Accessory

Metcon (No Measure)

Core

In partners complete:

20 Leg Throws, each (I-go-you-go)

AMRAP 5 min.

*Keep switching until 5 min. is up.

Tuesday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100M Overhead DB Single Arm Walk

8 SA Hang DB Hang Clean & Jerk

6 Burpees

4 Sit Ups

Metcon

Metcon (Time)

COMPETITOR

1 min. SA Hang DB Hang Clean & Jerk 50/35

1 min. Lateral Burpee Jumps Over DB

1 min. Overhead Plate Sit-ups (25/15 lb.)

Rest 1:00

5 rounds

RXD

1 min. SA Hang DB Hang Clean & Jerk 40/25

1 min. Lateral Burpee Jumps Over DB

1 min. Overhead Plate Sit-ups (15/10 lb.)

Rest 1:00

5 rounds

FITNESS

1 min. SA Hang DB Hang Clean & Jerk

1 min. Burpees

1 min. Sit-ups

Rest 1:00

5 rounds