(931) 644-8890 lorencrowder15@gmail.com

Tuesday

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

WARM UP

AMRAP 4 MINUTES

4 Alt Lunges

4 Burpees

4 Broad Jumps

Barbell WARM UP

2 Sets

5 Snatch Grip Deadlift

5 Snatch Hang+ Highpull

5 Hang Muscle Snatch

WORKOUT

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Power Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Power Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

Modifications

*Overhead > Front Squat

*Pull up > Barbell Row

(Score is Rounds + Reps)

***HOME WORKOUT

FOR TIME

400m Run

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

(Score is Time)

CORE

3 ROUNDS

1:00 Plank Hold

30 Scissor Kicks

Monday

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

WARM UP

Conditioning (pick one)

4x400M Run/ Rest 1:00 B/T efforts

4x500M Row/ Rest 1:00 B/T

4x1000M BikeErg/ rest 1:00 B/T

4×20 Calorie Ass Bike/ rest 1:00 B/T

4×50 High knees/ Rest 1:00 B/T

WORKOUT

6 SETS

AMRAP x 3 MINUTES

4 Power Clean (115/75)|(75/55)

4 H-R Push-Ups

4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

HOME WORKOUT

***HOME VERSION***

AMRAP x 10 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

CORE

4 Rounds

:30 Hollow Flutters

:30 Russian Twist

Rest as needed between efforts

Saturday WODS

CrossFit Overton – CrossFit

Metcon (Time)

Workout

WORKOUT

FOR TIME

15-12-9

Push-Ups

KB Sumo Deadlift High Pulls

Up-Down Box Jump Overs

-1:00 Rest –

9-12-15

Up-Down Box Jump Overs

KB Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)

***HOME VERSION***

FOR TIME

15-12-9

Push-Ups

Backpack Sumo Deadlift High Pulls

Backpack Thrusters

-1:00 Rest –

9-12-15

Backpack Thrusters

Backpack Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)

Friyay

CrossFit Overton – CrossFit

Warm-up (No Measure)

12-9-6

Push Up to downdog

Cals-Machine of choice

KB SWING (Light)

Review

Handstand walk

HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

7 MINUTE AMRAP

25 Wall Balls (20/14)

50ft Handstand Walk

***REST 5:00***

7 MINUTE AMRAP

10 Sandbag Cleans (150/100)(100/60)

10 Handstand Push Ups

SCALING

Handstand Walk > Bear Crawl

HSPU > 2 push ups with a wall walk

* do 1 push up and 1 wall walk then repeat

Thursday (Recovery)

CrossFit Overton – CrossFit

Warm-up (No Measure)

5 Rounds

:30 assault Bike/ Mod-Hard

:30 Rest

Metcon (Time)

WORKOUT

3 SETS

35 Air Squats

30 Sit-Ups

25 Push-Ups

20 Pull UPS or Ring Rows

15 Calorie Assault Bike

-Rest 1:00 b/t Sets-

-17:00 Hard Cap-

ROMWOD

15 Min recovery