CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

“General Running Warm-up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward-facing throughout

followed by,

Run x 400m

Two sets:

Barbell Strict Press x 2 reps

Barbell Snatch Grip Romanian Deadlifts x 4 reps

Barbell Muscle Snatch x 6 reps

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 8 minutes, for 32 minutes (4 sets) for times of:

500 Meter Row

3 Snatches @ 70-75% of 1-RM Snatch

400 Meter Run

3 Snatches @ 70-75% of 1-RM Snatch

We tested a new 1-RM Snatch last week, please attempt to use between 70-75% of the heaviest lift you were able to achieve then.

FITNESS:

Every 8 minutes, for 32 minutes (4 sets) for times of:

500 Meter Row

10 alt db Snatches 50/35

400 Meter Run

10 alt db Snatches 50/35