(931) 644-8890 lorencrowder15@gmail.com

Saturday

CrossFit Overton – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday

CrossFit Overton – CrossFit

Metcon (Time)

Coaches Choice

Thursday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

300M Run

10 P snatch empty bar

200M Run

6 P Snatch (add weight)

100M Run

2 P Snatch (weight should be little bit lighter than 60%)

Weightlifting

Power Snatch (EMOMx10 4TNG POWER SNATCH @60%)

Accessory

Metcon (No Measure)

Upper Body Accessory

4 Rounds

12 DB BENCH FLOOR OR BENCH

20 Banded Pull Aparts (palms down)

20 DB SHRUG (heavy)

Wednesday

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

6 Minute EMOM

Odd: 10/7 cal bike

Even: 10 Thrusters empty bar

Weightlifting

Thruster (Work up to a heavy 3 REP MAX )

Metcon (Time)

ASSAULT BIKE FRAN

RX

21-15-9

Thrusters 95/65

Pull Ups

Assault Bike Cals

SCALED

21-15-9

Thrusters

Jumping pull ups

Assault Bike or Bike Erg
Leave ego at the door this workout is made to go fast. Thrusters should be unbroken or completed in 2 sets on each round! Send it!!

18 MINUTE CAP

Tuesday

CrossFit Overton – CrossFit

Warm-up (No Measure)

(10 min.) Prep for Workout

As a group, review the gymnastics as needed briefly, then perform:

10 sec. on/20 sec. off

4 rounds Air Squats

3 rounds Sit-ups

2 rounds MB Russian Twists

1 round Box Jumps

Metcon (Time)

RX

50 Air Squats

Row 500 m

50 MB Russian Twists (14/10 lb.)

Row 500 m

50 Sit-ups

Row 500 m

50 Box Jumps (24/20″)

Row 500 m

FITNESS

Row 500 m

40 Air Squats

Row 500 m

40 Push-ups

Row 500 m

40 Sit-ups

Row 500 m

40 Step-ups

*if Rowers are full bikeerg 1000M