To be honest, ignore what they say you can put it on. A 305 is absolutely fine for that sized tank.
Oh, and to answer the question, overfiltering is not a problem. Too much flow can be an issue occasionally, but too big a filter simply spreads the filter bacs over a wider area, and means that you can run your filter not crammed full which is good for stopping it from clogging. Plus if you do get dead spots then the bacteria have area to move into. It's a bit like a house being too big, far less a problem than a house being too small.