CrossFit Odyssey – CrossFit
General Warm-Up
500m Row
Then…
Two Times Thorugh
10 Alternating Bird Dogs
10 PVC Pipe Pass Throughs
10 PVC Overhead Squats
Then…
Two Times Through
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances
3 Drop Snatches
3 Hang Snatches
Strength (Part A)
Hang Power Snatch + Power Snatch + 2 Tempo Overhead Squats (6 Rounds for weight)
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.
Conditioning (Part B)
Snatched | Conditioning (Time)
Full Effort (Performance)
Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar
Goal < 8 Minutes
Cap – 11 Minutes
Full Victory
Three rounds for time of:
10 Snatches (95/65)
20 V-Ups
Goal < 8 Minutes
Cap – 11 Minutes