CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

General Warm-Up

500m Row

Two Times Through

3 Snatch Pulls

3 Muscle Snatches

3 Overhead Squats

3 Snatch Balances

3 Drop Snatches

3 Hang Snatches

Weightlifting

Hang Power Snatch (6 x (1+1+2))

Six Sets of:

Hang Power Snatch + Power Snatch + 2 Tempo Overhead Squats @ 31X1

Rest 2 Minutes after each set

Similar to last week, focus on stability and balanced weight distribution through the foot on the tempo overhead squats.

Metcon

Snatched | Conditioning (Time)

PERFORMANCE:

Three rounds for time of:

10 Snatches (135/95 lbs)

15 Toes to Bar

FITNESS:

Three rounds for time of:

20/15 Calories of Assault Bike

20 Heavy Russian Kettlebell Swings

Goal < 8 Minutes
Cap – 11 Minutes