(931) 644-8890 lorencrowder15@gmail.com

Thursday

CrossFit Overton – CrossFit

Metcon (Time)

WARM UP

1:00 Machine

1:00 inch worms

1:00 jumping squats

2 MAN TEAM

100/80 Calorie Row (split)

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

100/80 Calorie Assault Bike (Split)

20 Sandbag Cleans

100/80 Calorie BikeErg (Split)

10 Sandbag Cleans

20 Minute Cap

-scaled cals 75/60

Low Body Accessory

3×6 High Box Jumps

3×12 Step back Lunges (6 each leg)

3×10 Single Leg Squats (10 each leg)

Wednesday

CrossFit Overton – CrossFit

Metcon (Time)

Workout

WARM-UP

EMOM x 6 MINUTES

MIN 1 – :25 High Knees / :25 Butt Kickers

MIN 2 – :25 Inch Worms / :25 Good Mornings

MIN 3- 10 Elbow Punches + 10 Strict Press

MIN 4- :25 High Skips / :25 Jumping Jacks

MIN 5- 10 Kipping Swings + Active Hang on Bar

STRENGTH

ON A 12:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

2 Power Clean

+

2 Hang Power Clean

(Score is Weight)

WORKOUT

FOR TIME:

50 Box Jumps

-Straight into-

5 ROUNDS

12 Toes to Bar

6 Power Clean (135/95)|(95/65)

6 Hang Power Clean

-Straight into-

50 Box Jumps

(Score is Time)

OPTIONAL FINISHER

TABATA

8 SETS (:20 on/:10 off)

Tuck Ups

(No Measure)

Tuesday

CrossFit Overton – CrossFit

Metcon (5 Rounds for time)

WARM UP

AMRAP x 3 MINUTES

20 Single Unders

10 Push-Ups

SKILL

EMOM x 12 MINUTES

MIN 1 – :50 Double or Triple Under Practice or Reps

MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

WORKOUT

EVERY 3:00 FOR 5 SETS

COMPETITOR

15 Burpees

30 Air Squats

50 Double Unders

RX

10 Burpees

20 Air Squats

40 Double Unders or 80 Singles

SCALED

5 Burpees

15 Air Squats

25 Singles

(Score each round)

Monday

CrossFit Overton – CrossFit

Metcon (Time)

AMRAP x 5 MINUTES (w/ empty barbell)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

WORKOUT

FOR TIME*

15-12-9-6-3

Deadlift (155/95)|(115/75)

Push Jerk

*Complete 10 Up Downs after each set

(Score is Time)

Friday

Announcements

Please continue to wipe the gym equipment down that you use.

CrossFit Overton 5k this Saturday the 27th @ 7:30AM

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Workout

WARM-UP

2 ROUNDS

10 Bootstrappers

10 Behind the Neck Snatch Grip Shoulder Presses

20 Single Unders

2 ROUNDS

10 Snatch Deadlifts

10 Hang Muscle Snatches

20 Double Unders

STRENGTH

ON A 15:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

50 Double Unders

7 Power Snatches (115/75)|(75/55)

50 Double Unders

7 Push Press

(Score is Rounds + Reps)