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CrossFit – Mon, Dec 18

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
.

Two sets of:

Run x 200m

Ring Rows x 10 reps

Two sets of:

Dive-bomber push-up x 5 reps

Hang Power Snatch with an Empty Barbell x 5 reps

Hang Snatch (10 x (2+1))

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Snatch from 2″ Below the Knee

(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111

Station 2 – Waiter’s Carry x 30 seconds each arm

Station 3 – Supine Ring Rows x 8-10 reps @ 2111

Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time)

Metcon

Metcon (Time)

PERFORMANCE:

For time:

800 Meter Run

15 Thrusters (115/75 lbs)

15 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

800 Meter Run

FITNESS:

For time:

800 Meter Run

15 Dumbbell Thrusters

15 Strict Pull-Ups

12 Dumbbell Thrusters

12 Strict Pull-Ups

9 Dumbbell Thrusters

9 Strict Pull-Ups

800 Meter Run

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