(931) 644-8890 lorencrowder15@gmail.com

Monday

CrossFit Overton – CrossFit

Deadlift (Build to Heavy 5-Rep Deadlift)

Metcon

Metcon (Time)

WORKOUT

“CHRISTINE”

3 ROUNDS FOR TIME

500m Row

12 Deadlifts (Bodyweight)*

21 Box Jumps (20″)

*BW DL should be considered relatively light and done unbroken.

**Last Seen 1/25/19

(Score is Time)

Friday (Partner Day)

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

2 Person Team

AMRAP x 20 MINUTES

4 Rope Climbs

24 Burpee DB DEADLIFTS (50/35)(35/20)

75 Double Under (both athletes do 75)

(Score is Rounds + Reps)

FINISHER

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)

Thursday (Recovery Day)

CrossFit Overton – CrossFit

Metcon (Weight)

Workout

STRENGTH

10-10-10

Bench Press

(Score is Weight)

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 22 Bodyweight Forward Lunges

MIN 2 – 15/12 Cal Bike

MIN 3 – 20 Alt. DB Snatch (50/35)|(30/20)

(No Measure)

Wednesday

CrossFit Overton – CrossFit

Metcon (Time)

Workout

STRENGTH

1-1-1-1-1

Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

400m ROW or 800M BikeErg

15 Front Squat (135/95)|(95/65)

-16:00 Hard Cap-

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)

Tuesday

CrossFit Overton – CrossFit

Metcon (AMRAP – Reps)

Death By 7 min Cap

6 Russian KB Swings(70/53)(53/35)

3:00 Rest

7:00 min Death

5 up down Box Jump Over

3:00 Rest

7:00 Death

4 Kipping Pull Ups

Metcon